Cincinnati Strength & Conditioning
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]
Double-under tech work – coach led
3 sets:
3:00 steady of [1 power clean (start moderate and add a bit each set) + 10-30 double-unders or single-unders]
:60 rest
3:00 Assault Bike or row @ 90% aerobic – steady, sustainable throughout
:60 rest
3:00 Assault Bike or row @ 90% aerobic
:60 rest
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
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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
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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!
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 1-arm Russian kettlebell swing]
Split jerk tech work – coach-led
A. Power clean, 10 x 1 starting moderate and building just a bit to end tough; begin a rep every :60
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Every :60 for 24:00:
1st: 3-6 strict dips @ 20X2 or 1-3 wall walks
2nd: 5/side kettlebell snatch
3rd: :30 front leaning rest on ground or rings
4th: 12/9 row calories @ high effort
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 [:20-:30 2-arm passive hang from bar + 5-10 light thrusters]
A1. 1 & 1/4 back squat, 3-2-1 w/:03 initial descent and then fast; :60 rest
A2. 1-arm DB row, 3 x 5-6/arm, 20X0; :30 between arms, :60 rest
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For time:
1000m row or 800m run
50 wall balls
30 pull-ups or Australian pull-ups
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3 sets:
:10-:30/side star plank
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]
A. Snatch (any variation), build to a tough single in 10:00 or 10:00 EMOM moderate drilling 1 component of the lift
B. Pronated strict weighted pull-ups, 3-3-3, 21X0 (or 3 x 3 negatives w/:05 descent if no strict pull-up); 2:00 rest
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3 sets picking up where you left off:
3:00 of [60 double-unders or single-unders + 400m row + 20 push-ups]
:60 rest
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5 sets:
:20 hollow rock or hold
:10 rest
:20 superman hold
:10 rest
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 (bottom position is hang, not floor)]
Split jerk tech work – coach-led
A. Power clean, build to a tough single for the day in 10:00 (or EMOM10 light/moderate drilling tech)
+
Every :60 for 25:00:
1st: 3-6 strict dips @ 20X2 or 1-3 wall walk
2nd: 12 kettlebell swings, tough unbroken
3rd: :30 burpees @ high effort
4th: 18/12 row calories @ high effort
5th: rest
Post results to comments.