Cincinnati Strength & Conditioning
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, 20X1
2nd: 30m Farmer’s walk, heavy!
+
AMRAP in 9:00:
3 wall walks
9 toes-to-bar or sit-ups w/feet anchored & fingers @ temples throughout
15 wall balls
+
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 [: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: 3-4 back squats, 20X1
2nd: 15m/side 1-arm Farmer’s walk, heavy!
+
AMRAP in 10:00:
5 toes-to-bar
10 push-ups
15 air squats
+
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 [:30 freestanding handstand or tripod or nose-to-wall hold + 5-10/side light 1-arm kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 4-6 back squats, 20X1
2nd: 30m Farmer’s walk
+
AMRAP in 10:00:
10 toes-to-bar
200m run
30 air squats
+
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 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!
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 :90: 2 1 & 1/4 front squats, start moderate and build to tough
2nd :90: :30 strict pull-ups or max chin-over-bar hold up to :30
+
AMRAP in 7:00:
400m run w/wall ball
max wall balls in remaining time
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 tripod hold
Post results to comments.