Cincinnati Strength & Conditioning
A. Squat snatch, 5 x 1 @ 70-80% max; begin a rep every :60
B. Squat clean, 5 x 1 @ 70-80% max; begin a rep every :60
+
For time @ steady effort – just cruising through this:
60 row calories
50 wall balls, 20/14 to 10/9
40 toes-to-bar
+
For time:
30 burpees w/2-hand touch to target 6-8” above standing reach
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
Every :60 for 9:00 (3 sets of each):
1st: :05-:10/side bottom of pistol hold – flat foot, use support on upright if needed
2nd: 5-10 2-arm passive-to-active hangs
3rd: :15-:30 nose-to-wall hold or front leaning rest on ground
+
AMRAP in 9:00:
21 wall balls
15 toes-to-bar
+
5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3-5 power cleans – touch-and-go if proficient, otherwise drop and quick reset
2nd: 3-5 DB push press, 21X1
+
AMRAP in 6:00:
60/45/30/15 double-unders – same reps/round, select a number that’s achievable in under :60
30 Russian kettlebell swings
15 burpees
OR Wellness Challenge re-test, for time:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
+
5:00-10:00 coach-led mobility work
Post results to comments.
A. Power/muscle snatch, 5 x 9 @ 75/53; begin a set every :60
+
3 sets steady:
75 double-unders
15 deadlifts, 135/85
10-15 handstand push-ups
2:00 rest
+
3 sets even:
200m run
15 box step-up/step-down, 24/20
10-15 CTB pull-ups – fast singles if you plan to go that route in the Open
2:00 rest
Post results to comments.
3 rounds not for time – just practice, should not be breathing hard here:
3/side 1-arm DB snatches
3 DB deadlifts
3 DB hang squat cleans
3 DB thrusters
3 DB burpees
+
A. Squat clean & jerk, 10 x 1 moderate; begin a rep every :30
+
3 sets:
:60 ring muscle-ups
:60 rest
+
AMRAP in 5:00, return to round of 21 upon completion of round of 9:
21-15-9 of (power cleans @ 115/75 + overhead squats @ 115/75)
+
400m sandbag carry immediately upon completion of AMRAP, pick it up and go
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side 1-arm bent-over DB rows + 10m/side 1-arm DB overhead walking lunges)
A. Front squats or overhead squats (only if mobility is sufficient to allow quality overhead positions), 5-5-5-5-5 moderate, 20X1; begin a set every 2:00
+
5 sets:
:30 row hard
:30 rest
:30 thrusters – your choice DB or barbell
:30 rest
:30 pull-ups – your choice of variation
:30 rest
+
5:00-10:00 mobility work – coach-led
Post results to comments.