Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
100 row calories
100 double-unders
100 kettlebell swings
100 double-unders
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
3 sets not for time:
1-3 rope climbs
:10-:15 L-sit on parallettes or floor
15m/side 1-arm bottoms up kettlebell carry
+
A. Power clean, 20 x 1 @ 80-90% 1RM; begin a rep every :30
+
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
100 row calories
100 double-unders
100 kettlebell swings
100 double-unders
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 10 kettlebell swings)
Every 2:00 for 12:00 (3 sets of each):
1st: 6-8 KB goblet squats, 2211 – be strict on the tempo
2nd: :60 front leaning rest on ground (elbows or hands)
+
AMRAP in 10:00:
12 toes-to-bar or sit-ups
16 alternating reverse goblet squats or alternating pistols
48 double-unders or 96 single-unders
+
5:00-10:00 mobility work – coach-led
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch (any variation) or overhead squat, 10:00 coach-led light/moderate technique work
+
Every 3:00 for 3 sets (adjust reps and select loads that allow all work to be completed in under :90):
5 toes-to-bar
5 goblet squats
5 toes-to-bar
5 goblet squats
5 toes-to-bar
5 goblet squats
+
For time:
21 DB shoulder-to-overhead
15 kettlebell swings
9 burpees w/2-hand touch to target 4-8″ above standing reach
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
Every :90 for 12:00 (4 sets of each):
1st: 2 squat clean singles, light/moderate if tech work is needed, tough but crisp reps if tech is proficient
2nd: max strict pronated pull-ups or max chin-over-bar hold
+
AMRAP in 8:00:
6 toes-to-bar
8 kettlebell swings, nothing above 53/35
10 wall balls
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
SCHEDULE NOTICE – Thanksgiving hours:
today: 530 630 classes cancelled
Thu: closed
Fri: 1030 only
Sat: regular hours resume
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 10 kettlebell swings)
A. DB rear foot elevated split squat, 3 x 4-6/leg, 30X0; begin a set every 2:00 (L leg @ 00:00, R leg @ 02:00, L leg @ 04:00, and so on until both sides have completed 3 sets)
+
For reps:
5:00 strict pull-ups
:60 rest
3:00 double-unders
:60 rest
:60 thrusters, 44/33
+
5:00-10:00 mobility work – coach-led
Post results to comments.