Cincinnati Strength & Conditioning
3 rounds of(1/side Turkish get-up + :30/side plank + :60 row/bike/ski easy)
A. Back squat, 3-3-3, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 10-10-10, 20X1 – more reps & different tempo this week…; begin a set every 2:00
+
2 rounds for time w/10:00 cap:
400m run
40 air squats
20 toes-to-bar or 20 anchored sit-ups w/fingers touching temples throughout
+
5:00-10:00 coach-led mobility work
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 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 in 18:00 w/a partner, partners trade of each completed movement (not completed rounds):
6 pull-ups
9 toes-to-bar or sit-ups
15 air squats
+
5:00-10:00 coach-led mobility
Post result to comments.
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power clean, 5-4-3-2 touch-and-go moderate/tough; begin a set every 2:00
B. Clean-grip Romanian deadlift, 3-3-3-3, 31X1; 3:00 rest
+
AMRAP in 18:00 w/a partner, partners trade of each completed movement (not completed rounds):
6 CTB pull-ups or 3 muscle-ups (bar or ring)
9 toes-to-bar
15 air squats
+
bis, tris, abs work of choice
Post results to comments.
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
For time*:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
*partition all non-running work as desired
Post results to comments.
SCHEDULE NOTICE: just a single 1030 class today!