Cincinnati Strength & Conditioning
5:00-10:00 handstand hold or walk practice
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A. Split jerk, build to 80-90% of 1RM and accumulate 6-10 singles there according to feel – moderate tech work, nothing maximal or shaky
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5 sets for even times, switch movement order each set:
10 burpees
10 box jumps w/step-down, 24/20
10 deadlifts, light up to 185/125
20 row calories
40 double-unders
2:00 rest
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Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold)
Every :90 for 22:30 (15 intervals):
Intervals 1-5: 1 power clean, start moderate and build to a challenging but repeatable load
Intervals 6-10: 3-5 DB push presses, 21X1 – add weight each set as long as lockout is strong
Intervals 11-15: 1 power clean, goal is all reps @ best weight from 1st 5 intervals
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3 sets for total reps:
:40 burpees to 2 hand touch to target 4-8” above standing reach
:20 rest
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5:00-10:00 coach-led mobility work
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bent-over DB rows + 10 Russian kettlebell swings)
Every :60 for 15:00 (5 sets of each):
1st: 10m goblet walking lunges – heavier than last week!
2nd: 5-10 unbroken strict pull-ups or Australian CTB pull-ups
3rd: :30 front leaning rest on ground or rings or :30 dip support (top or ring or bar dip)
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For time w/8:00 cap:
50 row calories
50 wall balls
50 double-unders or 100 single-unders
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5:00-10:00 mobility work – coach-led
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A. Hang squat clean, build to a tough triple from below the knees
B. Front squat, 5-5-5, 20X1; 2:00-3:00 rest
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Every :60 for 15:00 (5 sets of each):
1st: 1-5 unbroken muscle-ups or 1-2 rope climbs
2nd: 10 DB thrusters, moderate/tough
3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back into the muscle-ups
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3 sets not for time:
15 light reverse hypers
4-6/side 1-arm DB rows, 4010 – note the tempo
:30/side plank
Post result to comments.
long, unplugged hike and/or 30:00 mobility work of choice
OPEX Winter Classic – 3 events, 1 starting every 15:00:
Event 1, AMRAP in 12:00:
11 bar-facing burpees
11 squat snatches, 115/75
9 bar-facing burpees
9 squat snatches, 155/105
7 bar-facing burpees
7 squat snatches, 205/135
5 bar-facing burpees
5 squat snatches, 225/145
*if you complete the above work, establish a max squat snatch in the remainder of the 12:00 as a tie break
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Event 2, AMRAP in 12:00:
2 rounds of (2 muscle-ups + 4 handstand push-ups + 8 kettlebell swings @ 70/53)
5 squat clean thrusters, 155/105
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Event 3, for time w/12:00 cap:
111 row calories, off the rower every :60 for you choice of either 5 toes-to-bar or 5 box jump-overs @ 24/20
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.