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!
long, unplugged hike and/or 30:00-60:00 mobility work of choice
SCHEDULE NOTICE: tomorrow we will only have 1 class @ 1030 with lots of Murph options
long, unplugged hike and/or 30:00-60:00 mobility work
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
10:00 muscle-up practice/tech work – strict preferred today whether full reps or assisted
+
Every 2:00 for 24:00 (12 sets):
5 pull-ups – tough variation that still allows for unbroken sets
10 push-ups
15 air squats
OR
2 muscle-ups
4 handstand push-ups
8 med ball bear hug squats
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip Romanian deadlift, 2-2-2-2-2, 3111; begin a set every 2:00
B. 1-arm DB bench press, 3 x 7-10/side, 40X1; :30 between sides
+
For reps, pace for near-full recovery each set:
2:00 of [15 power cleans @ 135/95 + max burpees in remaining time]
2:00 rest
2:00 of [300m run + max burpees in remaining time]
2:00 rest
2:00 of [250m ski erg + max burpees in remaining time]
2:00 rest
2:00 of [.5 mile Assault Bike + max burpees in remaining time]
+
3 sets not for time:
5/side half-kneeling bottoms-up kettlebell press
5 weighted hip extensions, 2013
30-60 double-unders
+
10:00 mobility work of choice
Post results to comments.
long, unplugged hike + mobility work