Cincinnati Strength & Conditioning
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 15 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
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AMRAP in 20:00 w/a partner – partners trade off each movement:
20 row calories
15 hand-release push-ups
10 alternating DB snatches, tough
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [:10-:30 2-arm passive hang from bar + 1/side Turkish get-up + windmill]
A1. 1 & 1/4 back squat, 5-5-5 w/:03 initial descent and then fast; :60 rest
A2. 1-arm DB row, 3 x 7-10/arm, 20X0 – no pause @ top this week; :30 between arms, :60 rest
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AMRAP in 7:00:
1 muscle-up or 3 CTB/strict/kipping pull-ups or challenging ring rows
3 DB thrusters, tough
2 muscle-ups or 6 pull-ups
6 DB thrusters
3 muscle-ups or 9 pull-ups
9 DB thrusters
+
max unbroken front leaning rest on rings up to 2:00
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 5-10 hand-release push-ups + 10 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 20:00 w/a partner – partners trade off each movement:
20/15 row calories
20 wall balls
40 double-unders or 80 single-unders
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [2-arm passive hang from bar + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 4 x 2-3, 22X1 (4 sets for A2, only 3 for A2); :60 rest
A2. 1-arm DB row, 3 x 4-5/arm, 20X1; :30 between arms, :60 rest
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Every :60 for 20:00:
Minute 1: :30 bar/ring muscle-ups, pull-ups, or very tough strict ring rows
Minute 2: 7-10 DB thrusters, tough unbroken
Minute 3: :30 Assault Bike or row @ 90% aerobic
Minute 4: :30 front leaning rest on ground or rings
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ backward bear crawl + 10 dead bugs w/hands pressed into wall]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 18:00 w/a partner – partners trade off completed, full rounds:
27 row calories
21 kettlebell swings
15 burpees w/lateral hop over rower
+
Optional:
Abs, bis, & tris or choice
Post result to comments.
SCHEDULE NOTICE: 9AM class only today as we will close for Keith Pettit’s gymnastics seminar from 10-12
10:00 muscle-up practice/tech work
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A. Squat snatch, accumulate 7-10 singles @ 72-77% of tested 1RM; rest as needed between – quality over volume/load
B. Back squat w/no belt, lifters, or knee sleeves, 5-5-5 all tough, 40X1; 2:30 rest
C1. Seated on floor DB shoulder press, 3 x 6-8, 21X1; :60 rest
C2. Strict pronated pull-ups, 3 x 3-4, 21X0; :60 rest
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5 sets, goal is unbroken movements throughout:
6-9 CTB pull-ups
:30 rest
18 wall balls, 20/14 to 10/9
:30 rest
36 double-unders
:30 rest
Post result to comments.