NOTE: our Sport program is now distributed only through our FitBot account (and not here on our site) – if you have not received your invite, have been training off-site, or have any questions, please contact Stephen or Megan @ cincinnatistrength@gmail.com and we’ll get you set up…
Month: October 2017
Monday, 10.23.17 – Health
For completion as warm-up:
15 bear crawl
15m walking lunges
:30 hang from bar (can be split evenly 1-handed in any way you’d like or 2-arm throughout)
15 bear crawl
15m walking lunges
400m run or 500m row or .5 mile Assault Bike
Every :90 for 12:00 (4 sets of each):
1st: 12 alternating reverse lunges w/bar on back
2nd: :30 hollow hold or :30 L-sit – can tuck knees on either if needed, goal is :30 unbroken seconds
+
For reps:
4 sets of (:30 strict pull-ups + :30 rest)
:60 rest
4 sets of (:30 tough DB thrusters + :30 rest)
:60 rest
4 sets of (:30 double-unders + :30 rest)
+
5:00-10:00 coach-led mobility work
Post results to comments.
Monday, 10.23.17 – Sport
NOTE: our Sport program is now distributed only through our FitBot account (and not here on our site) – if you have not received your invite, have been training off-site, or have any questions, please contact Stephen or Megan @ cincinnatistrength@gmail.com and we’ll get you set up…
Saturday, 10.21.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 3, runs must be completed together, split all other work as desired w/only 1 working at a time:
100 power cleans, light/moderate up to 115/75
500m run
100 row calories (can sub Assault Bike or ski erg if feeling feisty)
500m run
100 burpees
+
5:00-10:00 coach-led mobility
Post result to comments.
Saturday, 10.21.17 – Sport
3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:20 top of ring dip hold
3 dead hang to inverted
A. 2 touch-and-go power cleans + 1 push jerk + 1 split jerk, build quickly to a moderate set
B. Strict CTB pull-up, build quickly to a tough single
+
AMRAP in 24:00 in team of 3 cycling through the stations as laid out below w/only 1 working at a time on the MUs & WBs but all 3 running together:
P1: max unbroken muscle-ups
P2: 15 unbroken wall balls, 30/20 to 10/9
P3: max unbroken muscle-ups
P1: 15 unbroken wall balls
P2: max unbroken muscle-ups
P3: 15 unbroken wall balls
400m run together
+
abs, bis, tris of choice
Post results to comments.
NOTE: beginning next week our Sport program will be distributed only through our FitBot account (and not here on our site) – if you have not received your invite, have been training off-site, or have any questions, please contact Stephen or Megan @ cincinnatistrength@gmail.com and we’ll get you set up…
Friday, 10.20.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 5-10 pvc overhead squats)
A. Back squat, 5-5-5, 42X1; begin a set every 3:00
+
Every :60 for 8:00:
1st: 10 alternating DB rows from plank, light
2nd: 10 alternating windshield wipers, slow & controlled, tuck knees if straight legs isn’t happening
+
AMRAP in 7:00:
25 pull-ups
25 wall balls
25 toes-to-bar
max wall balls in remaining time
+
5:00-10:00 coach-led mobility
Post results to comments.