Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
Complete the following in teams of 3, w/only 2 working at a time:
4000m row
40 wall walks
400 double-unders or single-unders
+
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 reps w/a partner, partners trade off each completed set:
5:00 max sets of 5 pull-ups, CTB pull-ups, or Australian pull-ups
2:30 rest
5:00 max sets of 10 wall balls, 20/14 to 10/9 – be strict on your depth & target!
2:30 rest
5:00 max sets of 30 double-unders
+
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 reps w/a partner, partners trade off each completed set:
5:00 max sets of 10 kettlebell swings
2:00 rest
5:00 max sets of 10 burpees
2:00 rest
5:00 max sets of 10 row calories
+
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
AMRAP in 15:00 w/a partner, partners trade off completed movement (P1 10 toes-to-bar, P2 20 wall balls, P1 40 double-unders, P2 10 toes-to-bar, and so on…):
10 toes-to-bar
20 wall balls
40 double-unders or 80 single-unders
+
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
AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 burpees
200 kettlebell swings, up to 53/35
400 double-unders
+
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
AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 pull-ups or perfect CTB Australian pull-ups
200 wall balls
400 double-unders
+
a good old-fashioned perfect-plank-off – capped @ 10:00
+
Optional:
bis & tris of choice
Post result to comments.