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Tag: Turkish get-up

Wednesday, 10.12.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (6-8/side light DB external rotations + 5-6/side pistols or shrimp squats)

A. Turkish get-ups, 4 x 1/side tough, slow, & controlled; begin a side every :90
+
4:00 of (10 strict pull-ups + 10 wall balls)
4:00 rest
4:00 of (10 DB alternating reverse lunges + 30 double-unders or single-unders)
4:00 rest
4:00 of (200m run + 15 light kettlebell swings)
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions

Post results to comments.

Tuesday, 10.11.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill

Every :90 for 12:00 (4 sets of each):
1st: 2-3 clean-grip Romanian deadlifts, 31X1
2nd: 3-5/side 1-arm DB shoulder press, 21X1
+
21-15-9 for time w/8:00 cap:
Burpees
Toes-to-bar
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces

Post results to comments.

Wednesday, 10.05.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (8-10/side light DB external rotations + 4-5/side pistols or shrimp squats)

A. Turkish get-ups, 4 x 2/side slow & controlled; begin a side every :90
+
4:00 of (10 toes-to-bar + 40 double-unders)
4:00 rest
4:00 of (10 KB goblet squats + 10 kettlebell swings)
4:00 rest
4:00 of (400m run + max in remaining time of alternating DB rows from plank)
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions

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Tuesday, 10.04.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill

Every :90 for 12:00 (4 sets of each):
1st: 3-4 clean-grip Romanian deadlifts, 31X1
2nd: 4-6/side 1-arm DB shoulder press, 21X1
+
Every 5:00 for 3 sets:
500m row
15 burpees
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces

Post results to comments.

Tuesday, 09.27.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill

Every 2:00 for 12:00 (3 sets of each):
1st: 4-6 clean-grip Romanian deadlifts, 31X1
2nd: 6-8/side 1-arm DB shoulder press, 21X1
+
Every 5:00 for 3 sets:
300m run
20 kettlebell swings, light & unbroken
10 burpees w/2-hand touch to target 6” above standing reach
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces

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Tuesday, 09.20.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill

Every :90 for 15:00 (5 sets of each):
1st: 1 halting snatch-grip deadlift w/:01 pause 1” off ground, finish lift, :03 descent
2nd: 6-12 strict handstand push-ups or 2-3 wall walk, smooth & controlled throughout
+
3 rounds for sustainable reps:
:60 strict pull-ups or Australian pull-ups
:30 rest
:60 burpees
:30 rest
:60 Russian kettlebell swings, tough weight – should have to break 1-2 times during the :60
:30 rest
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces

Post results to comments.