Cincinnati Strength & Conditioning
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 :60 for 20:00 (5 sets of each):
1st: 2-3 moderate/tough power clean singles – drop from the top each rep
2nd: 3-6 strict handstand push-ups or seated DB shoulder presses, 21X1
3rd: 5-6/side 1-arm DB rows, heavy
4th: rest
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3 rounds for time:
15 wall balls
15 sit-ups
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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
Dynamic mobility work – coach-led
50-40-30-20-10 for time w/a partner, split all reps as desired w/only 1 partner working at a time:
Russian kettlebell swings
Sit-ups
Burpees
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17.4 coach-led movement prep/tech work – review the event standards, this is your time to get clarification and coaching on the movements/event
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
3 rounds for time in teams of 2-4 w/teammates advancing to the next station only once it has been cleared by the in front of them (note that if in a team of 4, at least 1 person will be resting @ all times):
250m row
20 alternating DB reverse lunges, light/moderate
15 toes-to-bar, hanging knee raises, or sit-ups
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 2-4 w/teammates advancing to the next station only once it’s been cleared by the athlete in front of them:
40 row or Assault Bike calories
40 burpees
40 kettelbell swings
40 sit-ups
400m run
+
Optional:
Abs, bis, & tris of choice
SCHEDULE NOTICE: we will only have a single class today @ 0900, after which the gym will be closed
3 attempts:
Max unbroken double-unders
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5-4-3-2-1 nice & steady, movement quality of speed:
Power cleans, touch-and-go for the multi-rep sets
Handstand push-ups, strict and/or deficit to make the movement challenging
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For time in teams of 2-4 w/teammates advancing to the next station only once it’s been cleared by the athlete in front of them:
40/30 row or Assault Bike calories
40 burpees
40 kettelbell swings
40 sit-ups
400m run
+
gun show
Post results to comments.
SCHEDULE NOTICE: the gym will be closed for the day beginning @ 1000, get in early!
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – kipping for TTB/pull-up/handstand push-up and/or pistol practice
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AMRAP in 10:00:
10 deadlifts, light/moderate up to 95/65
10 hang power cleans
10 front squats
10 toes-to-bar or sit-ups
OR
AMRAP in 10:00 w/a single KB up to 70/53 – go this route if front rack mobility prevents quality/comfort w/a barbell:
10 deadlifts
10 Russian kettebell swings
10 goblet squats
10 toes-to-bar or sit-ups
+
5:00-10:00 coach-led mobility work
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/)