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Tag: 2-arm passive hang from bar

Friday, 06.09.17 – Health

Posted on by cincinnatistrength

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 + 10 wall balls w/:01 hold @ bottom)

A. Alternating front rack reverse lunges, 3 x 16-20 total (8-10/side); begin a set every 3:00
B. Alternating DB bench press (non-working arm stays at lockout), 3 x 10-12 total, 2111; begin a set every 3:00
+
AMRAP in 6:00 (if you complete the round of 9 in under 6:00 then begin again @ 21):
21 DB thrusters, moderate
21 toes-to-bar
15 DB thrusters
15 toes-to-bar
9 DB thrusters
9 toes-to-bar
+
5:00-10:00 coach-led mobility

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Friday, 06.02.17 – Health

Posted on by cincinnatistrength

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 + 10 wall balls w/:01 hold @ bottom)

A. 1 squat clean + 1 hang squat clean (+ 1 options shoulder-to-overhead), 10 x 1 moderate; begin a set every :60
B. Alternating DB bench press (non-working arm stays at lockout), 3 x 12-16 total, 2111; 2:00 rest
+
For time:
80 double-unders or 120 single-unders
400m run
20 burpees w/2 hand touch to target 6” or more above standing reach
+
5:00-10:00 coach-led mobility

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Friday, 05.26.17 – Health

Posted on by cincinnatistrength

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 + 10 wall balls w/:01 hold @ bottom)

A. Hang clean (power or squat) from pause just below knees, 2-2-2-1-1-1 speed/quality over load; begin a set every 2:00
B. DB bench press, 3 x 5-6, 40X1; 2:00 rest
+
3 rounds for time w/7:00 cap:
200m run
15 kettlebell swings, moderate load that doable unbroken
10 burpees
+
5:00-10:00 coach-led mobility

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SCHEDULE NOTICE: we will only have the following classes through Memorial Day:
today, 05.26: 600, 1030, 430, 530
Saturday, 05.27: 900
Sunday, 05.28: closed
Monday, 05.29: 1030
Saturday, 04.29

Friday, 04.21.17 – Health

Posted on by cincinnatistrength

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 15:00 (5 sets of each):
1st: 1 power clean + 1 hang power clean + 1 shoulder-to-overhead (press, push press, jerk)
2nd: :30 max double-unders
+
Every :60 for 10:00 (5 sets of each):
1st: :30 box jump w/step-downs
2nd: :30 strict handstand push-ups, strict dips, or perfect push-ups
+
5:00-10:00 coach-led mobility

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Friday, 04.14.17 – Health

Posted on by cincinnatistrength

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 :60 for 15:00 (5 sets of each) – same set-up as last 2 weeks:
1st: 1 power clean, start moderate & build to a tough rep
2nd: 3-6 strict handstand push-ups (add deficit if 6 is relatively easy) or seated DB shoulder presses, 21X1
3rd: 3-5/side 1-arm DB rows, heavy
+
For time:
400m heavy Farmer’s walk, perform 10 air squats every time you stop
+
5:00-10:00 coach-led mobility

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Friday, 04.07.17 – Health

Posted on by cincinnatistrength

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 :60 for 15:00 (5 sets of each) – same set-up as last week but without the minute of rest:
1st: 2 moderate/tough power clean singles – drop from the top each rep
2nd: 3-6 strict handstand push-ups or seated DB shoulder presses, 21X1
3rd: 3-6/side 1-arm DB rows, heavy
+
5 sets:
:60 row easy w/feet out of straps
:30 rest
:60 front leaning rest on ground
:30 rest
+
5:00-10:00 coach-led mobility

Post results to comments.