Cincinnati Strength & Conditioning
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [6-8/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
5 rounds of:
3:00 of [200m run or 250m row or .3 mile Assault Bike + max rounds in remaining time of 5 strict pull-ups + 7 burpees + 9 wall balls]
3:00 rest
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3 sets not for time:
:15-:30/side plank
rest as needed
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
Every 3:00 for 5 sets:
10 alternating barbell front rack or KB goblet reverse lunges, tough!
max unbroken strict pull-ups or 10 very tough Australian pull-ups
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AMRAP in 10:00 in teams of 2 or 3:
Assault Bike or row calories
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4 sets:
:20 hollow hold or rock – focus on low back pressed into ground throughout
:20 rest
Post results to comments.
SCHEDULE NOTICE: we will only have 1 class today @ 1030, regular schedule resumes tomorrow…
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
5 sets easy of [1/side kettlebell snatch + windmill]
Clean pull positional review – coach-led
Every :90 for 10 sets:
1 power clean, start moderate & build to a heavy single
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10:00 @ 80%:
10 DB push presses or 10 handstand push-ups
15 kettlebell swings
200m run or .3 mile Assault Bike or 250m row
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 5-10 hand-release push-ups + 10 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
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10 rounds for time w/a partner, split reps as desired but only 1 partner works at a time:
250m row, 200m run, or 15/10 Assault Bike calories
15 pull-ups
15 wall balls, 20/14 to 10/9′
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Optional:
Abs, bis, & tris of choice
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch]
Double-under tech work – coach led
3 sets:
3:00 steady of [1 power clean (start moderate and add a bit each set) + 10-30 double-unders or single-unders]
:60 rest
3:00 Assault Bike or row @ 90% aerobic – steady, sustainable throughout
:60 rest
3:00 Assault Bike or row @ 90% aerobic
:60 rest
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [2-arm passive hang from bar + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 4 x 2-3, 22X1 (4 sets for A2, only 3 for A2); :60 rest
A2. 1-arm DB row, 3 x 4-5/arm, 20X1; :30 between arms, :60 rest
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Every :60 for 20:00:
Minute 1: :30 bar/ring muscle-ups, pull-ups, or very tough strict ring rows
Minute 2: 7-10 DB thrusters, tough unbroken
Minute 3: :30 Assault Bike or row @ 90% aerobic
Minute 4: :30 front leaning rest on ground or rings
Post results to comments.