Cincinnati Strength & Conditioning
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/)
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 time
400m run – partner 1
400m run – partner 2
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
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
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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 CTB pull-ups – split as desired w/only 1 working at a time
400m run – partner 1
400m run – partner 2
+
gun show
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 12:00 (4 sets of each)
1st: 3 back squats starting moderate and building to tough
2nd: 3-6 DB shoulder press, 21X1
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3 rounds for time:
75/50/25 double-unders or single-unders – select a rep number that is do-able in :60
15 kettlebell swings, unbroken but not to exceed 70/53
15 burpees
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5:00-10:00 coach-led mobility
Post results to comments.
3 rounds not for time:
3 dead hang to inverted w/controlled descent
30-60 unbroken double-unders
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A. Clean & jerk, build quickly to a tough single
B. Muscle-ups, 6 x 1-5 unbroken – same number each set; begin a set every :60
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3 rounds for time w/9:00 cap:
15 Assault Bike calories
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 shoulder-to-overhead, 155/105
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optional additional work, 3-5 rounds:
:60 box step-up/step-downs, 24/20 – goal is smooth, steady rhythm
:30 rest
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ab/low back work of choice
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of (10 DB Cuban presses + :30 bottom of goblet squat hold)
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Post results to comments.