Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
Every :60 for 9:00 (3 sets of each):
1st: :05-:10/side bottom of pistol hold – flat foot, use support on upright if needed
2nd: 5-10 2-arm passive-to-active hangs
3rd: :15-:30 nose-to-wall hold or front leaning rest on ground
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AMRAP in 9:00:
21 wall balls
15 toes-to-bar
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side 1-arm bent-over DB rows + 10m/side 1-arm DB overhead walking lunges)
A. Front squats or overhead squats (only if mobility is sufficient to allow quality overhead positions), 5-5-5-5-5 moderate, 20X1; begin a set every 2:00
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5 sets:
:30 row hard
:30 rest
:30 thrusters – your choice DB or barbell
:30 rest
:30 pull-ups – your choice of variation
:30 rest
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5:00-10:00 mobility work – coach-led
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 2-4 w/teammates advancing to the next station only once it’s been cleared by the athlete in front of them:
40 row or Assault Bike calories
40 burpees
40 kettelbell swings
40 sit-ups
400m run
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Optional:
Abs, bis, & tris of choice
SCHEDULE NOTICE: we will only have a single class today @ 0900, after which the gym will be closed
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: 2 back squats starting moderate and building to tough
2nd: 3-5 DB shoulder press, 21X1
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For reps:
5:00 muscle-ups or strict pull-ups
:60 rest
3:00 wall balls
:60 rest
:60 double-unders
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5:00-10:00 coach-led mobility
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
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – kipping for TTB/pull-up/handstand push-up and/or pistol practice
+
AMRAP in 10:00:
10 deadlifts, light/moderate up to 95/65
10 hang power cleans
10 front squats
10 toes-to-bar or sit-ups
OR
AMRAP in 10:00 w/a single KB up to 70/53 – go this route if front rack mobility prevents quality/comfort w/a barbell:
10 deadlifts
10 Russian kettebell swings
10 goblet squats
10 toes-to-bar or sit-ups
+
5:00-10:00 coach-led mobility work
Post results to comments.
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
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
A. Clean & jerk, 10:00 practice – same idea as last week w/most going EMOM style @ light/moderate loads while those already proficient in the lift can build to something tough for the day
B. Pendlay rows, 3 x 3-4 tough, 20X0; begin a set every 2:00
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3 rounds for reps:
:45 burpees
:15 rest
:45 double-unders
:15 rest
:45 row calories
:15 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
SCHEDULE NOTICE: this Saturday 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/)