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Tag: mobility work

Monday, 03.06.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side 1-arm bent-over DB rows + 10 jumping switch lunges)

AMRAP in 12:00:
50’ walking lunges w/DB @ shoulders
16 toes-to-bar
8 DB power cleans
+
5:00-10:00 mobility work – coach-led

* just like last week, there will be lots of options here! If registered for the Open, check your division’s standards for DB load and movement variations (there are TTBs, hanging leg raises, bar muscle-ups, CTB, chin-over-bar pull-ups)… for those not registered, select a DB load that is appropriate for consistent movement w/minimal rest between reps/sets…

Post results to comments.

Monday, 02.27.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

For time w/20:00 cap*:
10 alternating DB snatches
15 burpee box jump-overs
20 DB snatches
15 burpee box jump-overs
30 DB snatches
15 burpee box jump-overs
40 DB snatches
15 burpee box jump-overs
50 DB snatches
15 burpee box jump-overs
+
5:00-10:00 mobility work – coach-led

*Lots of options here! If registered for the Open, check your division’s standards for box height, DB weight, and movement (jump or step-up)… For those not registered, select a DB load that is appropriate for consistent movement w/minimal rest between reps/sets… Burpees w/no box jump or step-up are good here, too, and will provide an excellent workout! Whether you’re registered or not, be smart, safe, and enjoy something a little different!

Post results to comments.

Monday, 02.20.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side 1-arm bent-over DB rows + 10m/side 1-arm DB overhead walking lunges)

A. Front squats or overhead squats (only if mobility is sufficient to allow quality overhead positions), 5-5-5-5-5 moderate, 20X1; begin a set every 2:00
+
5 sets:
:30 row hard
:30 rest
:30 thrusters – your choice DB or barbell
:30 rest
:30 pull-ups – your choice of variation
:30 rest
+
5:00-10:00 mobility work – coach-led

Post results to comments.

Thursday, 02.16.17 – Sport

Posted on by cincinnatistrength

30:00-60:00 easy aerobic work of choice (limit to bike/swim/row/hike, no run) and/or 30:00-60:00 mobility work

SCHEDULE NOTICE: this Saturday, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) we’re hosting from 1000-1600

Wednesday, 02.15.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)

10:00 coach-led gymnastics practice – kipping for TTB/pull-up/handstand push-up and/or pistol practice
+
AMRAP in 10:00:
10 deadlifts, light/moderate up to 95/65
10 hang power cleans
10 front squats
10 toes-to-bar or sit-ups
OR
AMRAP in 10:00 w/a single KB up to 70/53 – go this route if front rack mobility prevents quality/comfort w/a barbell:
10 deadlifts
10 Russian kettebell swings
10 goblet squats
10 toes-to-bar or sit-ups
+
5:00-10:00 coach-led mobility work

Post results to comments.

SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)