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Tag: pause wall ball

Friday, 07.21.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)

A. Front squats, 8 x 3 moderate (55-65% of max), 10X1 – emphasis on speed coming out of the hole; begin a set every :60
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3 rounds for reps:
:60 strict pull-ups, can use minimal band assistance today OR opt for accumulating supinated chin-over-bar hold in the :60
:60 rest
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AMRAP in 7:00:
Double-unders, begin every minute (including the first) with 7 heavy DB thrusters
+
5:00-10:00 coach-led mobility

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Friday, 07.14.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)

A. Front squats, 10 x 2 moderate (55-65% of max), 10X1 – emphasis on speed coming out of the hole; begin a set every :60
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4 rounds for reps:
:60 strict pull-ups
:60 wall balls
:60 row, bike, or ski calories
:60 rest
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5:00-10:00 coach-led mobility

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Friday, 05.26.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)

A. Hang clean (power or squat) from pause just below knees, 2-2-2-1-1-1 speed/quality over load; begin a set every 2:00
B. DB bench press, 3 x 5-6, 40X1; 2:00 rest
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3 rounds for time w/7:00 cap:
200m run
15 kettlebell swings, moderate load that doable unbroken
10 burpees
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5:00-10:00 coach-led mobility

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SCHEDULE NOTICE: we will only have the following classes through Memorial Day:
today, 05.26: 600, 1030, 430, 530
Saturday, 05.27: 900
Sunday, 05.28: closed
Monday, 05.29: 1030
Saturday, 04.29

Friday, 05.12.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)

A. Hang clean (power or squat) from pause just below knees, 4-3-2-4-3-2 speed/quality over load; begin a set every 2:00
+
AMRAP in 9:00:
5 wall walks
5 toes-to-bar
5 tough Russian kettlebell swings
5 wall walks
10 toes-to-bar
10 Russian kettlebell swings
5 wall walks
15 toes-to-bar
15 Russian kettlebell swings
and so on…
+
5:00-10:00 coach-led mobility

Post results to comments.