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 a home gym, one if you’re equipment-less – join our FB members group, and prep for your best ever Murph, that’s where the next couple weeks & months are heading… We will also be loaning out a little equipment to our active members, please reach out to me @ cincinnatistrength@gmail.com to schedule a pick-up or if you have any immediate questions.

With minimal equipment or body weight only:
3 sets as warm-up:
5 prisoner Kang squats, slow & controlled
5 inchworms

8 rounds for total reps:
:30 jumping jacks or jump rope
:30 rest
:30 anchored sit-ups
:30 reps

OR

With equipment:
3 sets as warm-up:
5 scap pull-ups
5 prisoner Kang squats
1 wall walk

5 moderate clean-grip deadlifts, 31X1
2:00-3:00 rest, get in :30 in a supine plank or table hold during this time
+
2 rounds for time w/10:00 cap:
25 anchored sit-ups
50 Russian kettlebell swings or very light alternating DB snatches
+
10:00-20:00 relaxed mobility work of choice

Post results to our FB Members page and let everyone know what you’re up to!

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 a home gym, one if you’re equipment-less – join our FB members group, and prep for your best ever Murph, that’s where the next couple weeks & months are heading… We will also be loaning out a little equipment to our active members, please reach out to me @ cincinnatistrength@gmail.com to schedule a pick-up or if you have any immediate questions.

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…

15:00-30:00 easy aerobic work of choice – if jogging, go with something like :30 easy run, :30 walk…
+
5:00-10:00 mobility work

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NOTICE: We are closed by government mandate as of today. As such we ask that everyone complete the equipment-less training option at home, join our FB group, and await further info (including equipment loaning to expand the home training possibilities). Please reach out to me @ cincinnatistrength@gmail.com if you have any immediate questions.

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

Every :90 for 15:00 (5 sets of each):
1st: 1 snatch pull + 1 power snatch + 1 hang power snatch
2nd: :30 hollow hold
+
8:00 @ 70-80% effort – still sustainable throughout, emphasis on perfect movement:
2 wall walks
4 power cleans, up to 135/95
6 burpees
8 deadlifts, up to135/95
+
5:00-10:00 mobility work – coach-led

Or if at home w/no equipment:
3 rounds as warm-up:
5 scap push-ups
5 prisoner good mornings
5 v-ups

5 sets for completion:
:10-:30 L Warrior III hold
10 push-ups
:10-:30 R Warrior III hold
10 push-ups
+
5 sets for reps:
:30 burpees
:30 rest
+
10:00-20:00 easy walk and/or mobility work of choice

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NOTICE: if you will be training from home, please send me an e-mail to cincinnatistrength@gmail.com so that we can add you to our remote coaching app, TrueCoach, allowing for greater interaction (messaging, video demos, results tracking, daily feedback, training adjustments, etc. – basically everything you’re used to here!)

3 rounds as warm-up:
5m slow bear crawl forward
5m slow bear crawl backward
3 prisoner Kang squats
:15 hang from bar

Every 2:00 for 10:00 (5 sets):
1st: 1-2 back squats @ 70-80% of best recent single (bump loading a bit from last week), 10X0 – emphasis remains on speed
+
Every :60 for 10:00 (5 sets of each):
1st: 3 L-arm DB bent-over rows
2nd: 3 R-arm DB bent-over rows
+
AMRAP in 5:00:
5 pull-ups
5/side single-arm DB thrusters, tough

5:00-10:00 coach-led mobility

Or if at home and equipment-less:
4 rounds as warm-up:
4 inchworms
4 prisoner Kang squats, 4141

8 rounds for total reps:
:30 jumping air squats
:30 rest
:30 hollow hold
:30 reps
*add :30 of strict pull-ups or any rowing motion and :30 rest if you have access)

20:00 yoga/mobility work of choice

Post results to comments.

NOTICE: if you will be training from home, please send me an e-mail to cincinnatistrength@gmail.com so that we can add you to our remote coaching app, TrueCoach, allowing for greater interaction (messaging, video demos, results tracking, daily feedback, training adjustments, etc.)

On a running 60:00 clock:
@ 05: 10:00 very easy of 1/side light & slow Turkish get-up w/windmill @ top + 3 strict pull-ups/ring rows + :30 bent-hollow hold or rock
@ 20: every :60 for 20:00 (10 sets of each):
1st: 1 tall power clean + 1 hang power clean from above the knees + 1 hang power clean from just below the knees, empty bar or very light throughout
2nd: 10-15 double-unders or :10 double-under practice/tech work
@ 45: max distance single-arm plate pinch carry – you pick the arm & weight (likely 35/25), down & back length of rig, use a single new/smooth plate and hold without wrapping fingers around any raised surfaces

OR

At home:
30:00-60:00 easy hike/walk outdoors and/or yoga/mobility work of choice

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