3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:20 top of ring dip hold
3 dead hang to inverted
A. 2 touch-and-go power cleans + 1 push jerk + 1 split jerk, build quickly to a moderate set
B. Strict CTB pull-up, build quickly to a tough single
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AMRAP in 24:00 in team of 3 cycling through the stations as laid out below w/only 1 working at a time on the MUs & WBs but all 3 running together:
P1: max unbroken muscle-ups
P2: 15 unbroken wall balls, 30/20 to 10/9
P3: max unbroken muscle-ups
P1: 15 unbroken wall balls
P2: max unbroken muscle-ups
P3: 15 unbroken wall balls
400m run together
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abs, bis, tris of choice
Post results to comments.
NOTE: beginning next week our Sport program will be distributed only through our FitBot account (and not here on our site) – if you have not received your invite, have been training off-site, or have any questions, please contact Stephen or Megan @ cincinnatistrength@gmail.com and we’ll get you set up…
3 rounds as warm-up:
4 alternating Turkish get-ups, up to 53/35
20m slow bear crawl
:20 hollow rock
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A. Squat snatch, 4-6 x 1 @ 85-95% 1RM; don’t force any loading, and rest as needed to ensure quality movement
B. Front squat, 8 x 2 @ 60-65% 1RM, 10X1; begin a set every :60
C. Handstand push-up negatives, 4 x 3-5 w/:05 descent – add deficit if these are easy but maintain perfect tempo; stand up between and kick up to start each rep (so these are not full reps), :90-2:00 rest
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AMRAP in 7:00:
25 row calories
25 burpees
25 row calories
max burpees in remaining time
Post results to comments.
NOTE: beginning next week our Sport program will be distributed only through our FitBot account (and not here on our site) – if you have not received your invite, have been training off-site, or have any questions, please contact Stephen or Megan @ cincinnatistrength@gmail.com and we’ll get you set up…
30:00-60:00 very easy aerobic recovery work
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30:00-60:00 focused mobility work of choice
NOTE: beginning next week our Sport program will be distributed only through our FitBot account (and not here on our site) – if you have not received your invite, have been training off-site, or have any questions, please contact Stephen or Megan and we’ll get you set up…
3 sets as easy warm-up:
5/side standing bottoms up KB press
3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:05-:10/side bottom of pistol hold or 8 alternating pistols, 31X1
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5:00-10:00 muscle-up practice/tech work – any variation, nothing under fatigue, just crisp reps or turnover practice
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A1. Close-grip bench press, 9-7-5-3, 30X0; :90 rest
A2. Supinated ring rows, 4 x 10, 20X1; :90 rest
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Every :60 for 16:00 (4 sets of each):
1st: 10m 1-arm DB overhead walking lunges, 50/35 – switch arms set-to-set so each side does 2 sets
2nd: 12 glute-ham sit-ups
3rd: 45 double-unders
4th: 12/8 row calories @ moderate effort – just a warm-up for the sprints…
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3 sets:
:25 row sprint
3:35 walk rest
Post results to comments.
NOTE: beginning next week our Sport program will be distributed only through our FitBot account (and not here on our site) – if you have not received your invite, have been training off-site, or have any questions, please contact Stephen or Megan and we’ll get you set up…
3 rounds not for time:
10 DB Cuban presses
10 band pull-aparts
10 band passthroughs
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3 sets not for time:
3 broad jumps – not consecutive, take a few seconds between reps and build to a max distance
6/side 1-arm KB snatches, 53/35
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A. 1 halting snatch pull w/:01 pause just below knees + 1 snatch pull, 5 x 1; :05-:10 between movements, begin a set every 2:00
B. Snatch-grip deadlift, 5 x 1 building to a tough but perfect single; begin a rep every 2:00
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3 sets @ 80-90% effort – goal is still elevated but steady breathing throughout and even times:
1 mile Assault Bike
20 alternating DB snatches, 50/35
15 burpee box jump-overs, 24/20
2:00 walk rest
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3 sets:
:30 hollow hold
20 light reverse hypers
Post results to comments.
NOTE: beginning next week our Sport will be distributed only through our FitBot program (and not here on our site) – if you not received your invite or have any questions, please contact Stephen or Megan and we’ll get you set up…
3 rounds not for time:
10/side 1-arm DB scap retractions
20m duck walk
10 alternating hip touches from hang, deliberate & controlled
A. Snatch balance, 4 x 2 light/moderate & fast; begin a set every :60
B. Back squat, 5-5-4-4, 30X0 – no pauses @ top or bottom; 2:00-3:00 rest
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5 sets for calories:
2:00 of [12 toes-to-bar + 8 snatches light/moderate up to 115/75 + row calories in remaining time]
:60 rest
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Not for time, partition work as desired:
50 band face pulls
3:00 banded march
