Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmills
Every :90 for 15:00 (5 sets of each):
1st: 2 clean-grip deadlifts beginning @ 90% clean max and adding a bit from there, 11X1
2nd: :30 handstand hold (plank on ring/ground if inversion isn’t solid)
+
AMRAP in 8:00
8 kettlebell swings
8 burpees
32 double-unders
+
5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 freestanding handstand or tripod or nose-to-wall hold + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 2-3 back squats, 31X1
2nd: 15m/side 1-arm Farmer’s walk
+
10:00 @ 80%:
20/15 row calories or 200m run or .4 mile Assault Bike
30 air squats
40 double-unders or 80 single-unders
+
5:00-10:00 mobility work – coach-led
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 3-4 back squats, 31X1
2nd: :30 nose-to-wall, tripod headstand hold, or freestanding handstand hold
+
AMRAP in 10:00:
max CTB pull-ups, pull-ups, or muscle-ups w/200m run or .4 mile Assault Bike every time you come off the bar
or
AMRAP in 10:00:
10 perfect Australian pull-ups
200m run or .4 mile Assault Bike
+
5:00-10:00 mobility work – coach-led
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 15:00 (5 sets of each):
1st: front squats, 20X1 – first 2 sets are doubles, last 3 singles building to a heavy rep
2nd: :45 jump rope technique work
+
3 rounds for time:
300m run
30 air squats
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 15:00 (5 sets of each):
1st: 2-3 front squats, 20X1
2nd: :45 double-under technique work
+
For reps/time
8 sets of (:20 perfect air squats + :10 rest)
2:00 rest
600m run
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 12:00 (4 sets of each):
1st: 3-4 front squats, 20X1
2nd: :45 double-unders technique work
+
10 rounds for time w/a partner, alternate full rounds so each partner completes 5:
10 toes-to-bar
15 wall balls
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold
Post results to comments.
SCHEDULE NOTICE: we will only have a 1030 class today, enjoy the holiday!