Cincinnati Strength & Conditioning
Dynamic mobility work – coach-led
AMRAP in 20:00 w/a partner:
20 pull-ups
40 double-unders
40 wall balls
40 double-unders
*split all work as desired w/only 1 partner working at a time
*if you’re solid at all movements, go w/CTB & heavy wall balls even if that means getting fewer rounds
+
optional abs/bis/tris of choice
Post result to comments.
3 sets as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating toe touches from plank
5 slow & controlled ring rows w/a pause at the top
15:00 to build to a tough power clean single, get in some very light scap activation work between sets (pull-aparts, band or DB external rotations, etc.) or pvc/band passthroughs if overhead mobility is a limiter
+
AMRAP in 7:00:
700m row
+
max in remaining time:
7 hang power cleans, 95/65 (or dual DB hang power cleans is front rack is limiter)
7 T hand-release push-ups (extend arms straight out to the side when chest is on the ground – so you’ll look like a “T” if viewed from above)
*barbell should feel light and able to be completed unbroken for most rounds
+
5:00-10:00 coach-led mobility
Post results to comments.
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
Every :60 for 10:00 (5 sets of each):
1st: :15-:30 2-arm active hang from bar, L-hang, or toes-to-bar hold (can also progress through each during each round)
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice
20:00 @ 75% effort – steady throughout:
15/10 calories – your choice row/bike/ski
:60 plank – your choice ground or rings
5/side windmill w/DB, KB, or med ball
20 alternating DB curl & press, light
+
5:00-10:00 mobility work – coach-led
Post results to comments.
Closed! Enjoy a bonus day off, regular schedule resumes Thursday with our 1030 class.
Dynamic mobility – coach-led
For time & art quality w/a partner:
100 double-unders + base snowball
75 calories + middle snowball
50 burpees + top snowball
100 double-unders + hat
75 calories + eyes
50 synchronized air squats + nose
100 double-unders + mouth
75 calories + pipe
50 burpees + arms
100 double-unders + buttons
75 calories + scarf
50 synchronized alternating reverse lunges + eyebrows
*after completion of each movement you will draw the correlated snowman piece while in a plank
Post results to comments.
SCHEDULE NOTICE:
today: 1030 class only
tomorrow (12.25): closed
Thursday (12.26): no 6AM, but normal schedule resumes with our 1030 class
3 rounds easy:
6 light band passthroughs
6 prisoner Kang squats
12 band pull-aparts
12 scap push-ups
Every :90 for 22:30 (5 sets of each):
1st: 3 power cleans + 3 front squats @ the top of the 3rd clean
2nd: 6-9 DB Z presses
3rd: 3-9 unbroken strict pull-ups – band-assist as needed to ensure at least 3 unbroken
+
5 sets:
:45 row/bike/ski easy
:15 row/bike/ski all-out
:60 walk rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
SCHEDULE NOTICE:
tomorrow (12.24): 1030 class only
Wednesday (12.25): closed
Thursday (12.26): no 6AM, but normal schedule resumes with our 1030 class