Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP 20:00 in teams of 3 – each teammate completes a full round while the others rest, so go fast while it’s your turn!:
10 toes-to-bar or sit-ups (partner can anchor your feet)
200m run or 250m row or .3 mile Assault Bike
15 air squats
+
5:00-10:00 coach-led mobility
Post result to comments.
3 rounds not for time:
12 plate halos
12 bent-over DB fly, 1011
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power snatch, 2-1-2-1-2-1 (each 2-1 heavier than the previous 2-1); rest as needed
B. Clean-grip deadlift, build quickly to a moderate single, 21X1 – not a max
+
AMRAP 20:00 in teams of 2-3 – each teammate completes a full round while the others rest, so go fast while it’s your turn!:
10 toes-to-bar
200m run or 250m row or .3 mile Assault Bike
15 air squats
+
gun show
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP 20:00 in teams of 3 – each teammate completes a full round while the others rest, so go fast while it’s your turn!:
10 alternating DB snatches OR 6 med ball over the shoulder, moderate/tough weight that still allows fast cycle rate
200m run or 250m row or .3 mile Assault Bike
+
5:00-10:00 coach-led mobility
Post result to comments.
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
+
10:00 @ very easy effort:
.3 mile Assault Bike or 250m row
5 push-ups, 2020
:15 chin-over-bar hold
+
A. DB walking lunges, 6 x 10m steps (sets 1 & 4 overhead, 2 & 5 @ shoulders, 3 & 6 @ sides); begin a set every 2:00
+
3 rounds for time:
300m run
20 wall balls, 30/20 to 10
10 toes-to-bar
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
10:00 jump rope & handstand hold/walk/push-up practice – coach-led
3:00 rest
10:00 to build to a tough back squat 5, triple, or single – your choice
3:00 rest
10:00 @ easy effort:
30m crawl
30m Farmer’s walk, tough
300m row or .3 mile Assault Bike or 300m ski erg
SCHEDULE NOTICE: just a single class today @ 1030, regular schedule resumes tomorrow