Cincinnati Strength & Conditioning
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Hang squat snatch, build to a moderate single for the day
B. Back squat, 1-1-1-1, 42X1; rest as needed
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AMRAP in 9:00:
5 toes-to-bar
4 push-ups
3 deadlifts, 115/75
2 hang power cleans, 115/75
1 shoulder-to-overhead, 115/75
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3 rounds not for time:
:30 weighted Sorensen hold
12 glute-ham sit-ups
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 1 deadlift + 1 hang power clean + 1 push press
2nd: max unbroken strict pull-ups or muscle-ups or band-assisted strict pull-ups (lightest band that allows at least 3 reps)
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AMRAP in 9:00 – you pick the weight, can be barbell or DBs:
5 toes-to-bar
4 push-ups
3 deadlifts
2 hang power cleans
1 shoulder-to-overhead
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5:00-10:00 coach-led mobility
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 1 power clean + 1 hang power clean + 1 shoulder-to-overhead (press, push press, jerk)
2nd: :30 max double-unders
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Every :60 for 10:00 (5 sets of each):
1st: :30 box jump w/step-downs
2nd: :30 strict handstand push-ups, strict dips, or perfect push-ups
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5:00-10:00 coach-led mobility
Post results to comments.
3 rounds not for time:
10m handstand walk or :60 practice
30m med ball bear hug carry
50 double-unders
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A. 1 power clean + 1 hang power clean + 1 split jerk, build to a moderate/tough set
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3 rounds for time:
15 CTB pull-ups
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 shoulder-to-overhead, 155/105
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3 sets:
20 light reverse hypers
:30 L-sit accumulation
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gun show
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (10 sets)
1 squat clean
1 front squat
1 shoulder-to-overhead – any style
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AMRAP in 6:00:
135 double-unders or single-unders
45 kettlebell swings, up to 53/35
max burpees in remaining time
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5:00-10:00 coach-led mobility
Post results to comments.
A. Clean pull, 5 x 1 @ 100% clean max; begin a rep every :90
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3 sets even:
15 Assault Bike calories
15 power/muscle cleans, touch-and-go light up to 95/65
2:00 rest
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3 sets even:
15 ski erg calories
15 shoulder-to-overhead light up to 95/65
2:00 rest
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3 sets even:
400m run
2:00 rest
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/)