Cincinnati Strength & Conditioning
A. Squat snatch, 5 x 1 @ 70-80% max; begin a rep every :60
B. Squat clean, 5 x 1 @ 70-80% max; begin a rep every :60
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For time @ steady effort – just cruising through this:
60 row calories
50 wall balls, 20/14 to 10/9
40 toes-to-bar
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For time:
30 burpees w/2-hand touch to target 6-8” above standing reach
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
Every :60 for 9:00 (3 sets of each):
1st: :05-:10/side bottom of pistol hold – flat foot, use support on upright if needed
2nd: 5-10 2-arm passive-to-active hangs
3rd: :15-:30 nose-to-wall hold or front leaning rest on ground
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AMRAP in 9:00:
21 wall balls
15 toes-to-bar
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5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time:
1-6 muscle-ups (your choice ring or bar) or 3 dead hang to inverted
10 DB deadlifts, 50/35/hand – both heads of both DB much touch floor @ bottom of each rep
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A. 1 squat clean + 1 hang squat clean + 1 front squat + 1 jerk, 10 x 1 light/moderate no misses; begin a set every :60
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6 sets w/quick transition between row & barbell, then rest enough to feel recovered enough to go again:
:60 row @ high breathing effort
10 overhead squats, 95/65
:60-2:00 rest
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For time:
50 toes-to-bar
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/)
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
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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/)
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner:
400m run – partner 1
400m run – partner 2
160 wall balls – split as desired w/only 1 working at a time
80 toes-to-bar or sit-ups – split as desired w/only 1 working at a time
400m run – partner 1
400m run – partner 2
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Optional:
Abs, bis, & tris of choice
Post result to comments.
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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3 rounds for reps – same moderate loading up to 135/85 for both barbell movements, can use a KB up to 70/53 if front rack is the limiter, bar starts from the ground:
3:00 of (10 alternating front rack reverse lunges + 10 front squats + max strictpull-ups, CTB pull-ups, pull-ups, very tough ring rows, or muscle-ups in remaining time)
:60 rest
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5:00-10:00 coach-led mobility work
Post results to comments.