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Thursday, 03.30.23 – Health & Sport

Health, Sport, Training Mar 29, 2023
Gymnastics skill + aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges :60 relaxed 2-arm hang from bar + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech + 3 sets: :60 supine plank :60 med ball
Details

Wednesday, 03.29.23 – Health & Sport

Health, Sport, Training Mar 28, 2023
Squat & pull strength + triplet + accessory 2 rounds as warm-up: 10 slow alternating bird dogs 10 slow alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every 3:00 for 15:00 (5 sets): 5 back squat, 22X1 5 dual KB or DB bent-over rows + AMRAP in 10:00: 10 pull-ups or 5
Details

Tuesday, 03.28.23 – Health & Sport

Health, Sport, Training Mar 27, 2023
Hinge/press EMOM + sprint chipper 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every :60 for 24:00 (6 sets of each): 1st: 2 deadlifts – touch-and-go if smooth, otherwise re-set between 2nd: :30 bike/row/ski easy 3rd: 6-12 strict handstand push-ups or T hand-release push-ups or 1-3 mat
Details

Monday, 03.27.23 – Health & Sport

Health, Sport, Training Mar 26, 2023
Squat & pull strength + AMRAP 3 rounds as warm-up: 5 scap pull-ups 4 goblet squat curl to halo 3 table hold to L-sits + Every :90 for 15:00 (5 sets of each) 1st: 3-2-1-1-1 squat clean singles 2nd: 2 weighted strict pronated pull-ups + AMRAP in 9:00: 9 toes-to-bar 12 dual DB walking lunges,
Details

Saturday, 03.25.23 – Health & Sport

Health, Sport, Training Mar 24, 2023
10:00 dynamic mobility work – coach-led + For reps w/a parter: 12:00 of [6 deadlifts + 9 bar-facing burpees] 4:00 rest 12:00 of [12/9 calories + 36 double-unders] *partners trade off completed rounds of each couplet + bis/tris/abs of choice or easy walk cool-down
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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