Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
8 rounds for time w/partner, partners trade off completed movements (P1 does 10 pull-ups, P2 does 15 wall balls, P1 runs 200m, P2 does 10 pull-ups, and so on…) until 8 total rounds are completed or the clock hits 20:00:
10 pull-ups or Australian pull-ups
15 wall balls or goblet squats
200m run
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/partner, trade off as needed w/only 1 working at a time:
80 DB ground-to-overhead or med ball to shoulders
100 row calories
120 burpees
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For max total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of (1200m run + max pull-ups in remaining time)
2:00 rest
10:00 of (1600/1200m row + max wall balls in remaining time)
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
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 alternate completed rounds throughout:
15 row or Assault Bike calories
12 alternating DB snatches or med ball to shoulder
9 burpees
+
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/a partner, split all work as desired w/only 1 partner working at a time:
1000m row
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
800m run
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
+
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
DB snatch review + find your partners & weight
3 rounds for time w/a partner, split all work as desired w/only 1 partner working at a time:
20 alternating DB snatches or sandbag/medball to shoulders (don’t drop the bags!)
30 burpees
800m run
+
Optional:
Abs, bis, & tris of choice
Post result to comments.