Thursday, 02.16.17 – Sport

,
30:00-60:00 easy aerobic work of choice (limit to bike/swim/row/hike, no run) and/or 30:00-60:00 mobility work SCHEDULE NOTICE: this Saturday, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) we’re hosting from 1000-1600
Details
Buy at Amazon

Wednesday, 02.15.17 – Sport

,
3 rounds not for time: 1-6 muscle-ups (your choice ring or bar) or 3 dead hang to inverted 10 DB deadlifts, 50/35/hand – both heads of both DB much touch floor @ bottom of each rep + A. 1 squat clean + 1 hang squat clean + 1 front squat + 1 jerk, 10 x
Details
Buy at Amazon

Wednesday, 02.15.17 – Health

,
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats) 10:00 coach-led gymnastics practice – kipping for TTB/pull-up/handstand push-up and/or pistol practice + AMRAP in 10:00: 10 deadlifts, light/moderate up to 95/65 10 hang power cleans 10 front squats 10 toes-to-bar
Details
Buy at Amazon

Tuesday, 02.14.17 – Sport

,
A. Clean pull, 5 x 1 @ 100% clean max; begin a rep every :90 + 3 sets even: 15 Assault Bike calories 15 power/muscle cleans, touch-and-go light up to 95/65 2:00 rest + 3 sets even: 15 ski erg calories 15 shoulder-to-overhead light up to 95/65 2:00 rest + 3 sets even: 400m run
Details
Buy at Amazon

Tuesday, 02.14.17 – Health

,
Run, row, Assault Bike, and/or ski erg @ easy pace 3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups) A. Clean & jerk, 10:00 practice – same idea as last week w/most going EMOM style @ light/moderate loads while those already proficient in the lift can build to something tough for the day B.
Details
Buy at Amazon