Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of (10 DB Cuban presses + :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/strongman fun or make-up conditioning work if not in tomorrow
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
50-40-30-20-10 for time w/a partner, split all reps as desired w/only 1 partner working at a time:
Russian kettlebell swings
Sit-ups
Burpees
+
17.4 coach-led movement prep/tech work – review the event standards, this is your time to get clarification and coaching on the movements/event
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
3 rounds for time in teams of 2-4 w/teammates advancing to the next station only once it has been cleared by the in front of them (note that if in a team of 4, at least 1 person will be resting @ all times):
250m row
20 alternating DB reverse lunges, light/moderate
15 toes-to-bar, hanging knee raises, or sit-ups
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/20:00 cap*:
10 alternating DB snatches
15 burpee box jump-overs
20 DB snatches
15 burpee box jump-overs
30 DB snatches
15 burpee box jump-overs
40 DB snatches
15 burpee box jump-overs
50 DB snatches
15 burpee box jump-overs
+
5:00-10:00 mobility work – coach-led
*Lots of options here! If registered for the Open, check your division’s standards for box height, DB weight, and movement (jump or step-up)… For those not registered, select a DB load that is appropriate for consistent movement w/minimal rest between reps/sets… Burpees w/no box jump or step-up are good here, too, and will provide an excellent workout! Whether you’re registered or not, be smart, safe, and enjoy something a little different!
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 2-4 w/teammates advancing to the next station only once it’s been cleared by the athlete in front of them:
40 row or Assault Bike calories
40 burpees
40 kettelbell swings
40 sit-ups
400m run
+
Optional:
Abs, bis, & tris of choice
SCHEDULE NOTICE: we will only have a single class today @ 0900, after which the gym will be closed
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner:
400m run – partner 1
400m run – partner 2
160 wall balls – split as desired w/only 1 working at a time
80 toes-to-bar or sit-ups – split as desired w/only 1 working at a time
400m run – partner 1
400m run – partner 2
+
Optional:
Abs, bis, & tris of choice
Post result to comments.