Cincinnati Strength & Conditioning
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Wod

Training

Tuesday, 06.13.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Snatch-grip deadlift, 5-3-1, 31X1; 2:00 rest
B. Strict weighted pull-ups, 3-2-1-1, 31X0; 2:00 rest
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4 sets:
500m row @ 85% aerobic – @ same pace as last week
2:00 walk rest
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For time:
21/15 Assault Bike calories
15 burpees
9 moderate med ball or sandbag over shoulder
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3 sets:
9-12 moderate/tough reverse hypers
:30 unweighted Sorensen hold
:90 rest

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Tuesday, 06.13.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)

A. Power clean & jerk, 10:00 to build to a moderate/tough single or 10 x 1 moderate beginning every :60
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AMRAP in 10:00:
10 front squats or goblet squats
10 alternating reverse lunges or goblet reverse lunges
20 pull-ups or Australian pull-ups
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5:00-10:00 coach-led mobility work

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Monday, 06.12.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch

A. Squat snatch, 5 x 1 @ 80-90% max – no higher!; rest as needed
B1. Back squat, 2-2-2-2, 22X1; :60 rest
B2. 1-arm DB row, 4 x 5-6/side, 1112, :10 between sides, :60 rest
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Every :60 for 18:00 (6 sets of each):
1st: 5 strict handstand push-ups or seated on floor DB presses, both movements @ 31X1
2nd: 30-50 unbroken double-unders or :45 double-under practice
3rd: 12/8 Assault Bike calories
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3 sets:
30m heavy Farmer’s carry
:30 L-sit accumulation
rest as needed

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Monday, 06.12.17 – Health

Posted on by cincinnatistrength

2 rounds as warm-up of [6 overhead squats @ 2211 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]

A. Back squat, 3-3-2-2, 40X1; begin a set every 2:30
B. Pendlay rows, 3 x 4-5, 1113 – bar just off ground @ bottom; begin a set 2:00
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3 sets for max calories:
2:00 of (10 push-ups + 10 burpees + max row/bike/ski calories in remaining time)
2:00 rest
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5:00-10:00 mobility work – coach-led

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Saturday, 06.10.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

AMRAP 15:00 in teams of 3, each teammate completes a full round while the others rest:
12 deadlifts up to 155/105 or heavy Russian kettlebell swings
12 burpees
12 row calories or Assault Bike calories or ski erg calories
+
5:00-10:00 coach-led mobility

Post result to comments.