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Tag: dead bug

Friday, 08.12.16 – 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]
KB/DB snatch review/practice

A. 1 snatch (squat if possible, otherwise power) + 1 hang snatch + 1 overhead squat, 5 x 1 moderate/tough; begin a set every 2:00
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 5 sets – same variation but add 1-2 reps this week if possible
+
For time:
20 burpees w/2-hand touch to target 4-8” above standing reach
300m run
20 alternating DB snatches, tough OR 20 Russian KB swings, heavy!
300m run
20 burpees
+
3 rounds not for time:
:15/side star plank
10 supermans w/pause @ top

Post results to comments.

Friday, 07.29.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work

A. 1 hang snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 6 sets – same variation and reps as last week
+
For time:
30 kettlebell swings, 53/35
500m row
30 burpees w/jump or step over the erg
+
3 rounds not for time:
12 weighted Russian twists on ground (L is 1, R is 2, back to L is 3, and so on…)
:30 Sorensen hold

Post results to comments.

Friday, 07.15.16 – Training

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [45′ forward bear crawl + 45′ reverse bear crawl + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work

A. Snatch (any variation), 10 x 1 moderate; begin a rep every :60
+
For time w/12:00 cap:
9 wall walks
500m row
6 wall walks
200m Farmer’s walk, heavy!
3 wall walks
+
3 rounds not for time:
10 weighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
5-10 hollow-to-superman rolls

Post results to comments.

Friday, 07.01.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl + 10 deadbugs]

A. Snatch (any variation) clusters, 3 x 1.1.1.1.1 moderate; :10 between singles, 2:30 rest
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 6:00 EMOM – still repeatable reps/time, but add a rep or a few seconds this week
+
For time w/10:00 cap:
20 handstand push-ups, hand-release push-ups, ring or bar dips, etc.*
30 kettlebell swings
400m run
30 kettlebell swings
20 handstand push-ups
+
3 rounds optional, not for time:
10-20 unweighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
10 supermans

*select movement that will allow for steady work without long breaks, stick w/whatever you start with

Post results to comments.

HOLIDAY SCHEDULE NOTICE: we will only have classes at the following times:
Saturday, 07.02: 0900 1000 only
Monday, 07.04: 1030 only
Tuesday, 07.05: regular schedule resumes

Friday, 06.17.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl + 10 deadbugs]

A. 1 snatch + 1 hang snatch (power or squat), every :90 for 6 sets
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 6:00 EMOM – repeatable reps/time
+
For time w/9:00 cap:
200m run
30 kettlebell swings (Russian or overhead), tough
40 hand-release push-ups
30 kettlebell swings
200m run
+
3 sets not for time:
6-15 glute-ham sit-ups (add total reps from last week)
10 supermans

Post results to comments.

Saturday, 04.30.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ backward bear crawl + 10 dead bugs w/hands pressed into wall]

5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 18:00 w/a partner – partners trade off completed, full rounds:
27 row calories
21 kettlebell swings
15 burpees w/lateral hop over rower
+
Optional:
Abs, bis, & tris or choice

Post result to comments.

SCHEDULE NOTICE: 9AM class only today as we will close for Keith Pettit’s gymnastics seminar from 10-12