Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 in teams of 2, alternating completed stations:
Station 1: 30 double-unders + 10 wall balls
Station 2: 200m run OR 250m row
Station 3: 10 toes-to-bar + 10 push-ups OR 15 sit-ups + 10 push-ups
+
5:00-10:00 coach-led mobility
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 in teams of 2, 3, or 4, teammates complete full rounds and trade off relay-style – work HARD when it’s you’re turn!:
6 power cleans or kettlebell swings, select loads that allow for fast unbroken reps
6 burpees
6 power cleans or kettlebell swings
6 burpees
200m run or 250m row
+
5:00-10:00 coach-led mobility
Post result to comments.
SCHEDULE NOTICE: adjusted hours today – only 1 class @ 0900, followed by open gym from 1000-1200, we will close promptly @ 1200
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 24:00 in teams of 2 w/only 1 person working at a time:
400m run
200m DB/KB Farmer’s walk, tough
100 wall balls
100 pull-ups
+
5:00-10:00 coach-led mobility
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 3, w/only 1 person working at a time (work HARD, recover, repeat…):
150 row calories
150 burpees
1500m run
+
5:00-10:00 coach-led mobility
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 2:
1200m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Kettlebell swings OR power clean @ 95/65
Burpees
+
5:00-10:00 coach-led mobility
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 2:
1000m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Wall balls or thrusters, 95/65
Pull-ups or CTBs or Australian pull-ups
+
5:00-10:00 coach-led mobility
Post result to comments.