Cincinnati Strength & Conditioning
A. Front squat, build to a heavy single for the day
B. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
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3 rounds for time:
12 alternating DB snatches, heavy
15 burpees
18 row calories
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3 rounds not for time:
12 glute-ham sit-ups
12 abwheel rollouts
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
On a 25:00 running clock – rest remainder of each 5:00 window if you finish early:
@ 00:00: 50 row calories or 1 mile Assault Bike
@ 05:00: 50 wall balls
@ 10:00: 50 burpees
@ 15:00: 50 toes-to-bar or AbMat sit-ups
@ 20:00: 50 row calories or 1 mile Assault Bike (can switch from the first or repeat)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A. Alternating DB reverse lunges, 4 x 8-10 total; begin a set every :90
B. 1-arm DB overhead carry, build quickly to a very heavy 40-50m
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Every 3:00 for 5 sets:
10 pull-ups or CTB Australian pull-ups – should be unbroken
10 burpees fast
10 row calories sprint
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3 sets:
9-12 weighted hip extensions or light reverse hypers
rest as needed
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating DB reverse lunges, 3 x 10-12 total; :60 rest
A2. 1-arm DB overhead carry, 3 x 15m/side heavy!; :60 rest
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AMRAP in 8:00:
400m run
4 burpees
4 toes-to-bar
8 burpees
8 toes-to-bar
12 burpees
12 toes-to-bar
and so on…
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3 sets:
15 unweighted hip extensions or light reverse hypers
rest as needed
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating DB reverse lunges, 3 x 12-16 total; :60 rest
A2. 1-arm DB overhead carry, 3 x 20m/side heavy!; :60 rest
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15:00 @ 80%:
400m run
12 burpees
18 toes-to-bar or AbMat sit-ups
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3 sets:
10-15 unweighted hip extensions
rest as needed
Post results 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!
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating barbell overhead reverse lunge, 3 x 6-8 total; :60 rest
A2. 1-arm DB Farmer’s walk, 3 x 20/side heavy!; :60 rest
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For time w/10:00 cap:
21 pull-ups or 7 muscle-ups
400m run
15 pull-ups or 5 muscle-ups
400m run
9 pull-ups or 3 muscle-ups
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Sorensen hold, 1 x max hold up to 2:00
Post results to comments.