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2021
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December
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December
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Tuesday, 12.14.21 – Health & Sport

Health, Sport, Training Dec 13, 2021
3 rounds as warm-up: 2 wall walks 10 alternating DB snatches 20 single- or double-unders + Every 2:00 for 16:00 (4 sets of each): 1st: 10-12 (5-6/side) alternating dual DB crossbody Romanian deadlifts 2nd: 10-12 (5-6/side) alternating dual DB floor press *both movements slow & controlled + AMRAP in 12:00 w/a partner: 120 row calories
Details

Monday, 12.13.21 – Health & Sport

Health, Sport, Training Dec 12, 2021
Squat & upper pull strength + couplet 3 rounds as warm-up: 6 scap pull-ups or strict pull-ups 9 scap push-ups or push-ups 12 air squats + Every 3:00 for 15:00 (5 sets): 5 front squats 1-2 strict pull-ups – weight or band-assist to make all sets challenging + AMRAP in 7:00: 14 toes-to-bar 14 tough
Details

Saturday, 12.11.21 – Health & Sport

Health, Sport, Training Dec 10, 2021
Partner things! 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 24 row calories 24 handstand push-ups or T hand-release push-ups 24 alternating DB snatches + bis/tris/abs of choice or easy walk cool-down
Details

Friday, 12.10.21 – Health & Sport

Health, Sport, Training Dec 09, 2021
Weightlifting + triplet 3 rounds as warm-up: 10 pvc passthroughs 10 light Russian kettlebell swings 5 goblet squats + Every 2:30 for 15:00 (6 sets): 1 clean pull 1 squat clean OR 1 snatch pull 1 squat snatch + AMRAP in 10:00: 8 DB thrusters 10 pull-ups 12 calories + 5:00-10:00 coach-led mobility
Details

Thursday, 12.09.21 – Health & Sport

Health, Sport, Training Dec 08, 2021
Skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 5 table hold to L-sit w/pause at each end 10-20 hollow arch swings (baby kips) + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech +
Details

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Cincinnati Strength & Conditioning

Whether it’s achieving your first pull-up or competing at a national level, Cincinnati Strength and Conditioning is where you need to be. We have the best coaching, the best programming, and the best facility in which to accommodate your needs and help you achieve your goals. As a coaching facility we’ve helped hundreds of clients achieve levels of fitness they had never thought possible.

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