Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
A. Clean & jerk OR snatch, 12 x 1 moderate – no misses; begin a rep every :90
+
Pick one:
2000m row for time
OR
10:00 Assault Bike calories
OR
2000m ski erg for time
+
10:00 mobility work – coach-led
Post work & results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
8:00 to establish a heavy front squat triple
4:00 rest
8:00 to establish a heavy push press triple
4:00 rest
6:00 of (10 tough DB thrusters + 10 toes-to-bar)
+
5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(2/side Turkish get-up + :60 row)
Every 2:00 for 12:00 (6 sets) w/:05-:10 between all reps:
1 clean high pull
2 power clean singles
+
3 rounds for time w/7:00 cap:
20 Russian kettlebell swings, moderate
60 double-unders or 90 single-unders
+
5:00-10:00 coach-led mobility work
Post results to comments.
Dynamic mobility work – coach-led
For time*:
1600m run
100 pull-ups**
200 push-ups
300 air squat
1600m run
+
5:00-10:00 mobility work – coach-led
*lots of options here, from rolling solo with or without a vest to partnering or teaming up and splitting the work
**non-running portions can be partitioned as desired (i.e., 20 sets of 5/10/15) or done straight through
Post results to comments.
long, unplugged hike and/or 30:00-60:00 mobility work of choice
SCHEDULE NOTICE: tomorrow we will only have 1 class @ 1030 with lots of Murph options
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
In teams of 3 w/only 2 working at a time (and only 1 working at each station at a time), complete the following for time in any order:
250 double-unders or 500 single-unders
2000m row
150 wall balls
+
5:00-10:00 coach-led mobility
Post result to comments.
SCHEDULE NOTICE: we will only have the following classes through Memorial Day:
today, 05.27: 900 only
Sunday, 05.28: closed
Monday, 05.29: 1030
Saturday, 04.29