Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 10 kettlebell swings)
A. DB rear foot elevated split squat, 3 x 4-6/leg, 30X0; begin a set every 2:00 (L leg @ 00:00, R leg @ 02:00, L leg @ 04:00, and so on until both sides have completed 3 sets)
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For reps:
5:00 strict pull-ups
:60 rest
3:00 double-unders
:60 rest
:60 thrusters, 44/33
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5:00-10:00 mobility work – coach-led
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long, unplugged hike – enjoy the cold air!
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner, split all work as desired w/only 1 partner working at a time:
150 row calories
120 wall balls
90 toes-to-bar
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Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. Power clean, 1 moderate/tough single every :60 for 10 sets OR 10:00 to build to a heavy single
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Every 3:00 for 3 sets – adjust reps/variation as needed to ensure work is completed in under :90:
5 pull-ups
5 perfect push-ups
5 pull-ups
5 push-ups
5 pull-ups
5 push-ups
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For time:
200m run or .4 mile Assault Bike
20 kettlebell swings, moderate up to 53/35
20 burpees
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SCHEDULE NOTICE: there will be no 630PM class this evening, so we’d love to see everyone @ 430 and 530… all other classes today and tomorrow will run as scheduled
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side moderate kettlebell snatch + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled fun, 10:00 Assault Bike for max calories, or make-up conditioning work if not in tomorrow
Post results to comments.
SCHEDULE NOTICE: there will be no formal 630PM class tomorrow due to most of our coaching staff galavanting about the country and the likelihood of Megan popping out a small human… so Duprie would love to see you all in for big 430 & 530 classes! All other classes Friday & Saturday are as regularly scheduled…
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
Every :90 for 12:00 (4 sets of each):
1st: 3 squat clean singles, light if tech work is needed, moderate/tough if reps are crisp
2nd: max strict supinated pull-ups or max supinated chin-over-bar hold
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AMRAP in 8:00:
8 tough DB renegade rows (1 = 1 push-up + 1/side DB row from plank)
16 air squats
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.