Cincinnati Strength & Conditioning
A. Hang squat clean from below knees, 3-2-1; begin a set every 3:00
B. Front squat, build to a tough single for the day, 22X1
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Every :60 for 21:00 (7 sets of each):
1st: 6-12 toes-to-bar
2nd: 12 unbroken wall balls, 30/20 to 10
3rd: :30 double-unders
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3 sets not for time:
9-12 moderate reverse hypers
3-5 wall walks or 5-10 handstand push-ups – your choice strict or kipping
Post result to comments.
long, unplugged hike – get outside in the sun!
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
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For 14:00:
Evens: 1 squat snatch, 80-90% 1RM
Odds: 1 squat clean, 80-90% 1RM
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For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 CTB pull-ups or 30 muscle-ups
1600m run
400m Farmer’s walk, heavy!
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 pull-ups (chin-over-bar, CTB, or Australian) or 30 muscle-ups
1600m run
400m Farmer’s walk, heavy!
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Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
SCHEDULE NOTICE: there will be no 1000 class today due to us hosting the fabulous Keith Pettit for a gymnastics clinic, but the 0900 class is still on!
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Every 3:00 for 3 sets:
2 tough front squats, from the ground if clean is proficient, otherwise from the rack
100m row hard!
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Every 3:00 for 3 sets:
3 rounds of (5 kettlebell swings + 5 goblet squats)
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AMRAP in 3:00:
100 double-unders or 150 single-unders
max burpees in remaining time
Post results to comments.
SCHEDULE NOTICE: there will be no 1000 class tomorrow due to us hosting a gymnastics clinic, but 0900 is still on!
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, take your time and build to a heavy 5
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5:00 @ 80-90% effort:
3 bar muscle-ups or 1 rope climb
10 power snatches, 75/55
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10:00 rest
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2 rounds for time:
25 burpees w/lateral hop over the erg
25 row calories
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3 rounds not for time:
15 unweighted hip extensions
5 L-pull-ups or :10-:20 L-hang or bent-knee hang from bar
Post results to comments.