Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
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AMRAP in 7:00:
7 toes-to-bar or sit-ups
14 kettlebell swings, moderate
21 air squats
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3 rounds not for time:
:30/side plank (hand or forearm)
15 band good mornings, hip extensions, or reverse hypers
5:00-10:00 mobility work of choice
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Every 2:00 for 12:00 (3 sets of each):
1st: 1 power clean + 2 front rack alternating reverse lunges + 1 front squat, all tough
2nd. 6-8 total (3-4/side) seesaw DB bench press (non-working arm stays @ lockout)
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3 rounds for reps – keep a running tally and score as total reps perfomed:
:40 pull-ups
:20 rest
:40 wall balls
:20 rest
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3 rounds not for time:
:30/side plank
25 band good mornings or 10-15 light reverse hypers
Post results to comments.
SCHEDULE NOTICE: there will be no coached 630PM class this evening, though the gym will still be open – Emily & Chelsea will both be able to answer any questions re: the training, through will not be actually coaching
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. 1 power clean + 2 front rack alternating reverse lunges + 1 front squat, 8 x 1 moderate; begin a set every :90
B. Seesaw DB bench press (non-working arm stays @ lockout), 3 x 8-10 (4-5/side); 2:00 rest
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8 rounds for reps:
:20 push-ups
:10 rest
:20 sit-ups w/feet anchored and fingers touching temples throughout
:10 rest
+
3 rounds not for time:
:30/side plank
25 band good mornings or 10-15 light reverse hypers
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Power clean & split jerk, build to a moderate/tough single for the day – not a true max
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For time:
21 strict handstand push-ups or perfect ring push-ups
500m row
15 strict handstand push-ups
500m row
9 strict handstand push-ups
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3 rounds not for time:
50 double-unders
30 band good mornings
10 strict toes-to-bar
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Snatch, build to a heavy single for the day
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3 sets:
30 wall balls, 20/14 to 10
20 CTB pull-ups
1:1 work:rest
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3 rounds not for time:
30 band good mornings
10-15 handstand push-ups or 3-6 wall walks
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. 1 squat clean + 1 front squat, 6 x 1 moderate/tough; begin a set every :90
B. Seesaw DB bench press (non-working arm stays @ lockout), 3 x 10-12 (5-6/side); 2:00 rest
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AMRAP in 7:00:
3 DB thrusters, tough
3 toes-to-bar or sit-ups w/feet anchored by DBs and finger tips touching the temples throughout
6 DB thrusters
6 toes-to-bar or sit-ups
9 DB thrusters
9 toes-to-bar or sit-ups
and so on…
+
3 rounds not for time:
:30/side plank
20 band good mornings or 10-15 light reverse hypers
Post results to comments.