Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP 15:00 in teams of 3, rotate stations when the 7/7/7 is completed:
Station 1: (7 kettlebell swings + 7 burpees + 7 row/bike/ski calories)*
Station 2: plank
Station 3: rest
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5:00-10:00 coach-led mobility
*select loads & variations that all for fast & sustainable movement throughout – Russian or full swings, no push-up burpees, plank from elbows and/or knees, etc.
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP 20:00 in teams of 3 – each teammate completes a full round while the others rest, so go fast while it’s your turn!:
10 toes-to-bar or sit-ups (partner can anchor your feet)
200m run or 250m row or .3 mile Assault Bike
15 air squats
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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 20:00 in teams of 3 – each teammate completes a full round while the others rest, so go fast while it’s your turn!:
10 alternating DB snatches OR 6 med ball over the shoulder, moderate/tough weight that still allows fast cycle rate
200m run or 250m row or .3 mile Assault Bike
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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 15:00 in teams of 3, each teammate completes a full round while the others rest:
12 deadlifts up to 155/105 or heavy Russian kettlebell swings
12 burpees
12 row calories or Assault Bike calories or ski erg calories
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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 18:00 w/a partner, partners trade of each completed movement (not completed rounds):
6 pull-ups
9 toes-to-bar or sit-ups
15 air squats
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5:00-10:00 coach-led mobility
Post result to comments.
Dynamic mobility work – coach-led
For time*:
1600m run
100 pull-ups**
200 push-ups
300 air squat
1600m run
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5:00-10:00 mobility work – coach-led
*lots of options here, from rolling solo with or without a vest to partnering or teaming up and splitting the work
**non-running portions can be partitioned as desired (i.e., 20 sets of 5/10/15) or done straight through
Post results to comments.