Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
20 row calories or 20 bike calories or 200m run
20 push-ups
20 pull-ups
20 wall balls
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Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
3 rounds not for time:
10 box jumps w/step-down, 24/20
5-10 handstand push-ups (your choice strict or kipping)
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A. Back squat, build quickly to a moderate/tough double, 20X1
B. Weighted supinated CTB pull-up, 1-1-1, 21X0; 2:30 rest
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AMRAP in 5:00:
10 deadlifts, 185/125
10 bar-facing burpees
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3 rounds not for time:
30m unweighted walking lunges
:30 hollow rock
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch (any variation) or overhead squat, 10:00 coach-led light/moderate technique work
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Every 3:00 for 3 sets (adjust reps and select loads that allow all work to be completed in under :90):
5 toes-to-bar
5 goblet squats
5 toes-to-bar
5 goblet squats
5 toes-to-bar
5 goblet squats
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For time:
21 DB shoulder-to-overhead
15 kettlebell swings
9 burpees w/2-hand touch to target 4-8″ above standing reach
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side moderate kettlebell snatch + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled fun, 10:00 Assault Bike for max calories, or make-up conditioning work if not in tomorrow
Post results to comments.
SCHEDULE NOTICE: there will be no 630 class this evening, but you’re encouraged to get in a little active recovery work w/us @ Madison Bowl – two games + shoes for $9
3 rounds not for time:
3-6 dragon flags
30-60 double-unders
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A. Squat snatch, build quickly to a tough single (not a true max), then drop to 85% of that and accumulate 4-8 more singles according to feel; rest as needed
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3 sets:
:60 moderate/tough DB man-makers (1 = 1 push-up + 1/side row + 1 thruster)
:60 rest
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Every 4:00 for 4 sets:
:25 Assault Bike @ 95-97% effort
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3 sets not for time:
10-15 glute-ham sit-ups
10-15 unweighted hip extensions
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
A. Squat clean, 8 x 1 moderate/tough according to your skill/comfort, nothing ugly; begin a rep every :90
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4 sets for reps:
:60 DB man-makers, moderate/tough (1 = 1 push-up + 1/side row + 1 thruster)
:60 rest
:60 row calories
:60 rest
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.