Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For cals/reps w/a partner, trade off as desired but work can only be performed while partner is in the designated static hold:
8:00 max row calories while partner is in a plank
4:00 rest
8:00 max burpees while partner is hanging from pull-up bar
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
3 rounds not for time
3 rope climbs
15 glute-ham sit-ups
15 handstand push-ups – kipping, strict, or mixed
+
For cals/reps w/a partner, trade off as desired but work can only be performed while partner is in the designated static hold:
8:00 max row calories while partner is in a plank
4:00 rest
8:00 max burpees while partner is hanging from pull-up bar
+
bis, tris, abs
Post results 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.
3 sets not for time:
30m med ball bear hug carry
5/side DB shoulder press from bottom of lunge (forward leg opposite of working hand), 21X1
+
A. 1 clean-grip deadlift + 1 clean pull, 8 x 1 @ 90-100% of clean max; begin a set every :90
+
For time w/a partner, trading off every 500m – last week here:
10000m row
OR if working solo:
10 sets:
500m row
2:00 walk rest
Post results to comments.
3 sets not for time:
1/side tough Turkish get-up
30-60 unbroken double-unders
+
Every :90 for 15:00 (5 sets of each):
Evens: 1 squat snatch w/:01 pause in hole before completing the lift
Odds: 1 power snatch w/:01 pause @ catch before completing the lift
+
10 rounds for time w/a partner, split all work as desired but only 1 partner works @ a time:
500m row or .6 mile Assault Bike or 500m ski erg or 400m run
15 burpees
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results 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:
100 pull-ups (chin-over-bar, CTB, or Australian) or 30 muscle-ups
1600m run
400m Farmer’s walk, heavy!
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
SCHEDULE NOTICE: there will be no 1000 class today due to us hosting the fabulous Keith Pettit for a gymnastics clinic, but the 0900 class is still on!