Cincinnati Strength & Conditioning
10:00 as warm-up:
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 runs/reps as desired w/only 1 working at a time:
800m run
50 kettlebell swings
200m odd object carry – sand bag, log, plate pinch, or 1-arm DB/KB overhead, etc.
50 burpees
+
Optional:
Abs, 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 [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 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 (bottom position is hang, not floor)]
Split jerk tech work – coach-led
A. Power clean, build to a tough single for the day in 10:00 (or EMOM10 light/moderate drilling tech)
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Every :60 for 25:00:
1st: 3-6 strict dips @ 20X2 or 1-3 wall walk
2nd: 12 kettlebell swings, tough unbroken
3rd: :30 burpees @ high effort
4th: 18/12 row calories @ high effort
5th: 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 [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating barbell overhead reverse lunge, 3 x 8-10 total; :60 rest
A2. 1-arm DB Farmer’s walk, 3 x 25/side heavy!; :60 rest
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For reps:
5:00 toes-to-bar or anchored ambit sit-ups
:60 rest
4:00 wall balls, 20/14 to 10/9
:60 rest
3:00 burpees w/jump to 45 plate
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3 sets:
:30 Sorensen hold – weight if this is easy
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 [15′ forward bear crawl + 15′ backward bear crawl + 10 dead bugs w/hands pressed into wall]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 18:00 w/a partner – partners trade off completed, full rounds:
27 row calories
21 kettlebell swings
15 burpees w/lateral hop over rower
+
Optional:
Abs, bis, & tris or choice
Post result to comments.
SCHEDULE NOTICE: 9AM class only today as we will close for Keith Pettit’s gymnastics seminar from 10-12
10:00-15:00 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]
A1. Double KB or plate overhead walking lunge (KB may not be possible for most), 3 x 15m steps; :60 rest
A2. Dead hang to inverted, 3 x 1-3 controlled (or :30 2-arm passive hang from bar); :60 rest
+
3 sets for reps:
:60 strict pull-ups
:60 wall balls
:60 burpees
:60 rest
+
3 sets:
10 unweighted hip extensions
:30 Sorensen hold
rest as needed
Post results to comments.