Monday, 02.13.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings) A. Front squats, 3-2-1-1-1 build to a very tough single for the day; begin a set every 2:30 + Every :60 for 10:00 (complete each
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Monday, 02.13.17 – Sport

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3 rounds not for time – just practice, should feel easy other than that these moves just kind of suck: 6/side 1-arm DB snatches, 50/35 3 DB thrusters, 50/35 3 DB squat cleans, 50/35 + A. Squat snatch, build quickly to a single @ 85% 1RM, then complete 3-6 reps according to feel at that
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Sunday, 02.12.17 – Health & Sport

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long, unplugged hike and/or food prep and/or 30:00-60:00 mobility work of choice SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
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Saturday, 02.11.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For time w/a partner: 400m run – partner 1 400m run – partner 2 160 wall balls – split as desired w/only 1 working at a time 80 toes-to-bar or sit-ups – split as desired w/only 1 working at a
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Saturday, 02.11.17 – Sport

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3 rounds not for time: 15 overhead squats, start empty barbell and finish w/a set @ 95/65 1-6 bar muscle-ups + 5 sets for reps: :30 handstand push-ups :30 rest + For time w/a partner: 400m run – partner 1 400m run – partner 2 160 wall balls – split as desired w/only 1 working
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