Cincinnati Strength & Conditioning
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
10:00 muscle-up and/or handstand walk practice – coach led
+
4 rounds for time w/a partner, partners trade off completed rounds:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
5 sets easy of [1/side kettlebell snatch + windmill]
Clean pull positional review – coach-led
Every :90 for 10 sets:
1 power clean, start moderate & build to a heavy single
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10:00 @ 80%:
10 DB push presses or 10 handstand push-ups
15 kettlebell swings
200m run or .3 mile Assault Bike or 250m row
Post results to comments.
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
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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
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3 sets not for time:
6-15 glute-ham sit-ups (add total reps from last week)
10 supermans
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch]
For 14:00:
Evens: 1-2 power clean singles, start moderate and build to heavy
Odds: 1-2 wall walks or :10-:20 handstand hold
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10:00 @ 80%:
200m run or 250m row
10 kettlebell swings
10 burpees
Post results to comments.
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell cleans + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
B. Clean & jerk tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65% max
C. Prowler push, 4-8 x 20m tough grind (not a sprint); rest as needed
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5 strict pull-ups + 10 hand-release push-ups + 15 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner, split reps as desired but only 1 partner works at a time:
100 row calories
150 double-unders
100 kettlebell swings
150 double-unders
100 burpees
+
Optional:
Abs, bis, & tris of Austin’s choice
Post result to comments.
SCHEDULE NOTICE: We will only have a single class @ 1000 on Memorial Day, Monday 05.30.16. You guessed it… Murph variations for everyone!