Cincinnati Strength & Conditioning
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
For time*:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
*partition all non-running work as desired
Post results to comments.
SCHEDULE NOTICE: just a single 1030 class today!
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.
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
+
A. Clean pull cluster, 3 x 1.1 @ 95-100% clean max; :10 between singles, 2:00 rest
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 2-2-2-2 perfect positions over load; :60 rest
B2. Ring dip support (top of ring dip) w/palms facing each other or turned out if possible, 4 x :30; :60 rest
+
Complete the following for time w/a partner w/only 1 working @ at time splitting all work as desired:
1600m run
100 toes-to-bar or sit-ups
100 push-ups
100 kettlebell swings
+
Not for time:
200m 1-arm Farmer’s walk, heavy
+
gun show
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
Complete the following for time w/a partner w/only 1 working @ at time splitting all work as desired:
1600m run
100 toes-to-bar or sit-ups
100 push-ups
100 kettlebell swings
+
5:00-10:00 coach-led mobility
Post result to comments.
A. Thruster or front squat (your choice), build quickly to a moderate single w/no grinding out of the hole
B. Muscle-ups, 6 x 1-5 unbroken – same number each set; begin a set every :45
+
For time:
21-15-9 of [thrusters @ 95/65 + pull-ups]
1600m run
+
5:00-10:00 easy walk or bike cool-down
+
ab/low back work of choice – keep total reps low today
Post results to comments.
SCHEDULE NOTICE: tomorrow, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) held from 1000-1600
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
+
For 14:00:
Evens: 1 squat snatch, 80-90% 1RM
Odds: 1 squat clean, 80-90% 1RM
+
For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 CTB pull-ups or 30 muscle-ups
1600m run
400m Farmer’s walk, heavy!
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.