2 rounds as warm-up:
5-10 scap push-ups
5/side single-leg prisoner good mornings
:30 hollow hold
+
3-4 sets:
5-10/side suitcase deadlifts, 3011
:30 rest
5-10/leg reverse lunges, controlled and loaded in any fashion
:30 rest
+
3-4 sets:
5-10 shoulder press, dips, or handstand push-ups if already proficient – any press other than horizontal (like push-ups, bench press, etc.)
:30 rest
5-10 bent-over rows
:30 rest
+
10:00-20:00 walk cool-down

notes: another classic strength combo, this week pairing both lower body movements followed by both upper body movements, which generally heightens the pump… same idea as last Monday, use whatever equipment you have for all movements – barbell, dual or single DBs/KBs, band, dog food, cat litter, bag of mulch, small-to-medium-sized child, dog, large cat, milk gallons, etc.

3 rounds as warm-up:
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
:30 arrested superman

AMRAP in 20:00:
5 pull-ups
10 push-ups
15 air squats
+
For time:
800-1600m run immediately following completion of 20:00
*sub any upper body rowing movement if no pull-up bar access:
– Australian CTB pull-ups
– single- or double-DB/KB rows (5/side if doing single-arm)
– band face pulls
– any band row variations

notes: long time domain that will expose a muscle-endurance limitation for nearly everyone (usually in the push-ups)… be smart, break things up early even while you feel pretty good, for example do the push-ups in 5/5 or even 4/3/3 even if 10 isn’t so bad to start… this is a CrossFit classic called “Cindy”, as well as the preferred rep scheme for partitioning in “Murph”
+
10:00-20:00 easy walk cool-down

3 sets as warm-up:
5 scap pull-ups or :30 supine plank
5 prisoner Kang squats
1 wall walk

5 sets:
3 moderate clean-grip deadlifts, 41X1
2:00 rest
*if no barbell, sub 10 sets of 3-5 Romanian deadlifts w/KB, dual DBs, or any odd object @ 20X1 tempo (:02 down, explode up, :01 pause @ top); begin a set every :60
+
5 rounds for completion:
10 unbroken power cleans w/light barbell, dual DBs, or sub Russian swings or alt DB snatch
:30 rest
20 Russian twists
:30 rest
+
10:00 relaxed mobility work of choice
+
5:00 static back

2-3 rounds for completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar/tree/door frame (be careful, choose wisely) if you have one…
+
6-10 sets of easy aerobic work, outside if at all possible:
:45 easy run/row/bike, etc.
:45 rest

3 rounds easy as warm-up:
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
30 single-unders if you have a rope, otherwise 30 jumping jacks
+
Every :60 for 10:00 (5 sets of each):
1st: 5 goblet/front/dual DB squats, 3030 – slow!
2nd: 10-15 band pull-aparts, :30 hang, or :30 supine plank
+
AMRAP in 10:00:
10 burpees
10 sit-ups w/fingers touching temples throughout
10 swings, alternating DB snatches, light cleans (bar or DB), box jumps w/step-down, etc.
+
10:00-20:00 easy mobility

NOTICE: We are officially closed by government mandate. Fortunately, no equipment other than a possible a rope is required today! We do still have a little equipment to lend to our active members, please reach out to me @ cincinnatistrength@gmail.com to schedule a pick-up or if you have any immediate questions. Finally, if you haven’t joined our now-highly-active FB members group, please do so, tons of great info, content, and communication there.

5:00-10:00 easy walk, bike, row, jog
+
20:00 skill work of choice, could be any combination of:
1. DU practice
2. snatch/clean/jerk tech work w/bar/pvc/broom
3. handstand hold/walk progressions, as many have suggested they’d like to work on this while at home… If that’s you, pick a few movements from below and cycle through 1-3 rounds of a few reps of each:
1/4 turnout from wall-facing handstand hold
Lateral handstand walk against wall
Offset handstand hold against wall
Cartwheel
Forward roll
Feet-elevated back bridge hold
Pike-position single-arm hold
Handstand hold against band w/alternating leg kicks
Tripod
+
10:00-20:00 slow jog, bike, or row

*pure skill day after yesterday’s full-body training, take this as an opportunity to slow things down and focus on these movements in a non-fatigued setting…