NOTE: our Sport program is now 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…

NOTE: our Sport program is now 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…

NOTE: our Sport program is now 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 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
+
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
+
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
+
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
+
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
+
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…