Cincinnati Strength & Conditioning
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Squat clean & split jerk, build to a tough but crisp single for the day – no misses, this is not a max
B. Front squat, 4-3-2-1, 40X1; 2:00-3:00 rest
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3 rounds for time w/7:00 cap:
200m run
15 power cleans, 95/65
10 burpees
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3 rounds not for time:
20 light reverse hypers
10 abwheel roll-outs or body saws w/feet in rings
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Hang clean (power or squat) from pause just below knees, 2-2-2-1-1-1 speed/quality over load; begin a set every 2:00
B. DB bench press, 3 x 5-6, 40X1; 2:00 rest
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3 rounds for time w/7:00 cap:
200m run
15 kettlebell swings, moderate load that doable unbroken
10 burpees
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5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: we will only have the following classes through Memorial Day:
today, 05.26: 600, 1030, 430, 530
Saturday, 05.27: 900
Sunday, 05.28: closed
Monday, 05.29: 1030
Saturday, 04.29
long, unplugged hike and/or 30:00-60:00 mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm)
A. Clean & jerk OR snatch, 10 x 1 moderate – no misses; begin a rep every :90
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Pick one:
2000m row for time
OR
10:00 Assault Bike calories
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10:00 mobility work – coach-led
SCHEDULE NOTICE: we will only have the following classes through Memorial Day:
today, 05.25: 1030, 430, 530
Friday, 05.26: 600, 1030, 430, 530
Saturday, 05.27: 900
Sunday, 05.28: closed
Monday, 05.29: 1030
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 2:00 for 24:00 (12 sets):
5 pull-ups – tough variation that still allows for unbroken sets
10 push-ups
15 air squats
OR
2 muscle-ups
4 handstand push-ups
12 air squats
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5:00-10:00 coach-led mobility work
Post results to comments.
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
10:00 muscle-up practice/tech work – strict preferred today whether full reps or assisted
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Every 2:00 for 24:00 (12 sets):
5 pull-ups – tough variation that still allows for unbroken sets
10 push-ups
15 air squats
OR
2 muscle-ups
4 handstand push-ups
8 med ball bear hug squats
Post results to comments.