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
For 14:00:
Evens: 2-3 power clean singles
Odds: :30 double-under tech work
+
14:00 @ 70-80%:
5 wall walks
20 Russian kettlebell swings
400m run
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 5-10 hand-release push-ups + 10 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
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10 rounds for time w/a partner, split reps as desired but only 1 partner works at a time:
250m row, 200m run, or 15/10 Assault Bike calories
15 pull-ups
15 wall balls, 20/14 to 10/9′
+
Optional:
Abs, bis, & tris of choice
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.
Just one class today @ 1000 – Murph variations for all! Go at it solo or with a partner, with or without a vest, full or partial reps. Tomorrow will be recovery-based, so don’t hesitate to hit up the whole thing…
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, 2-2-2, 21X0 (or 3 x 2 negatives w/:06-:08 descent if no strict pull-up); 2:00 rest
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AMRAP in 10:00:
200m run or .3 Assault Bike
5 DB man-makers (1 = 1 push-up + 1/side DB row + 1 thruster)
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3 sets not for time:
5-10 glute-ham sit-ups (5 if you haven’t done these in the last month)
10 hip extensions
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
+
15:00 @ 80%:
400m run
12 burpees
18 toes-to-bar or AbMat sit-ups
+
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!