3 sets as warm-up:
5 scap pull-ups or :30 supine plank
5 prisoner Kang squats
1 wall walk

5 sets:
3 moderate clean-grip deadlifts, 41X1
2:00 rest
*if no barbell, sub 10 sets of 3-5 Romanian deadlifts w/KB, dual DBs, or any odd object @ 20X1 tempo (:02 down, explode up, :01 pause @ top); begin a set every :60
+
5 rounds for completion:
10 unbroken power cleans w/light barbell, dual DBs, or sub Russian swings or alt DB snatch
:30 rest
20 Russian twists
:30 rest
+
10:00 relaxed mobility work of choice
+
5:00 static back

2-3 rounds for completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar/tree/door frame (be careful, choose wisely) if you have one…
+
6-10 sets of easy aerobic work, outside if at all possible:
:45 easy run/row/bike, etc.
:45 rest

3 rounds easy as warm-up:
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
30 single-unders if you have a rope, otherwise 30 jumping jacks
+
Every :60 for 10:00 (5 sets of each):
1st: 5 goblet/front/dual DB squats, 3030 – slow!
2nd: 10-15 band pull-aparts, :30 hang, or :30 supine plank
+
AMRAP in 10:00:
10 burpees
10 sit-ups w/fingers touching temples throughout
10 swings, alternating DB snatches, light cleans (bar or DB), box jumps w/step-down, etc.
+
10:00-20:00 easy mobility

NOTICE: We are officially closed by government mandate. Fortunately, no equipment other than a possible a rope is required today! We do still have a little equipment to lend to our active members, please reach out to me @ cincinnatistrength@gmail.com to schedule a pick-up or if you have any immediate questions. Finally, if you haven’t joined our now-highly-active FB members group, please do so, tons of great info, content, and communication there.

5:00-10:00 easy walk, bike, row, jog
+
20:00 skill work of choice, could be any combination of:
1. DU practice
2. snatch/clean/jerk tech work w/bar/pvc/broom
3. handstand hold/walk progressions, as many have suggested they’d like to work on this while at home… If that’s you, pick a few movements from below and cycle through 1-3 rounds of a few reps of each:
1/4 turnout from wall-facing handstand hold
Lateral handstand walk against wall
Offset handstand hold against wall
Cartwheel
Forward roll
Feet-elevated back bridge hold
Pike-position single-arm hold
Handstand hold against band w/alternating leg kicks
Tripod
+
10:00-20:00 slow jog, bike, or row

*pure skill day after yesterday’s full-body training, take this as an opportunity to slow things down and focus on these movements in a non-fatigued setting…

NOTICE: We are officially closed by government mandate. As such we ask that everyone complete one of the 2 training option below at home – 1 if you have a full home gym, one if you’re just body weight or you have a KB, DB, or band. On that note, we do still have a little equipment to lend to our active members, please reach out to me @ cincinnatistrength@gmail.com to schedule a pick-up or if you have any immediate questions. Finally, if you haven’t joined our now-highly-active FB members group, please do so, tons of great info, content, and communication there.

3 rounds as warm-up:
5 scap push-ups
5 prisoner good mornings
5 v-ups

5 sets:
5-10/side single-leg Romanian deadlifts, 3111
:30 rest
1-3 slow & controlled wall walks or 5-10 handstand push-ups
:30 rest
+
5 sets:
5/leg split squats, 3030
:30 rest
5-10 bent-over rows
:30 rest
+
20:00 easy walk and/or mobility work of choice

*use whatever equipment you have for the the RDLs, split squats, and rows – barbell, dual or single DBs/KBs, band, etc. – if no equipment, go prisoner-style for the lower body work, and use dog food, cat litter, bag of mulch, small-to-medium-sized child, dog, large cat, milk gallons, etc. for the rows…

Post any questions or needs to our FB group or reach out to me directly through e-mail @ cincinnatistrength@gmail.com or through TrueCoach.

3 sets as warm-up:
10 alternating toe touches from plank
:30 hollow rock or hold
:30 arrested superman

For time:
.5 mile run (approximate if you can’t get to a track or other measurable distance)
50 pull-ups
100 push-ups
150 air squats
.5 mile run
*sub any upper body rowing movement, even if light single- or double-DB/KB rows, band face pulls, band pull-downs, etc., if no pull-up bar access (though remember that trees can work pretty well for this, as well as monkey bars at most parks – we’ll be putting together a list of local parks/playgrounds w/this type of equipment soon)
*can sub 1.5 mile bike or 1500-2000m row for each run, too
*this marks the beginning of our 9 Weeks to Your Best Murph training block – complete this in order today and record your total time as well as splits for each movement

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