Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
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AMRAP in 20:00 w/a partner, split all run/reps as desired w/only 1 working at a time:
800m run
40 pull-ups or Australian pull-ups
120m (8 lengths of the rig) unweighted walking lunges
40 toes-to-bar or sit-ups w/partner anchoring feet
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Optional:
Bis & tris of choice
Post result 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
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
A1. Back squat, 3-3-3-3, 20X1; :60 rest
A2. 1-arm DB row, 4 x 3-4/arm, 20X0; no rest between arms, :60 rest
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2 sets for reps:
3:00 strict pull-ups or very tough, perfect Australian pull-ups
2:00 wall balls, 20/14 to 10/9
:60 double-unders
:60 rest
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1 set:
max/side side plank up to :90
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A. Alternating DB reverse lunges, 4 x 8-10 total; begin a set every :90
B. 1-arm DB overhead carry, build quickly to a very heavy 40-50m
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Every 3:00 for 5 sets:
10 pull-ups or CTB Australian pull-ups – should be unbroken
10 burpees fast
10 row calories sprint
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3 sets:
9-12 weighted hip extensions or light reverse hypers
rest as needed
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 [:20-:30 2-arm passive hang from bar + 5-10 light thrusters]
A1. 1 & 1/4 back squat, 3-2-1 w/:03 initial descent and then fast; :60 rest
A2. 1-arm DB row, 3 x 5-6/arm, 20X0; :30 between arms, :60 rest
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For time:
1000m row or 800m run
50 wall balls
30 pull-ups or Australian pull-ups
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3 sets:
:10-:30/side star plank
Post results to comments.