Cincinnati Strength & Conditioning
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Wod

Training

Saturday, 06.10.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
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A. Power clean, 4-3-2-4-3-2 touch-and-go light/moderate; begin a set every 2:00
B. Clean-grip Romanian deadlift, 2-2-2-2, 31X1; begin a set every 2:00
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3 rounds for even times:
12 Assault Bike calories
12 burpees w/lateral hop over bar
12 deadlifts, 225/155
12 wall balls, 20/14 to 10/9
1:2 work:rest OR get in teams of 3 and rest while your teammates go at it…
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gun show

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Friday, 06.09.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)

A. Alternating front rack reverse lunges, 3 x 16-20 total (8-10/side); begin a set every 3:00
B. Alternating DB bench press (non-working arm stays at lockout), 3 x 10-12 total, 2111; begin a set every 3:00
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AMRAP in 6:00 (if you complete the round of 9 in under 6:00 then begin again @ 21):
21 DB thrusters, moderate
21 toes-to-bar
15 DB thrusters
15 toes-to-bar
9 DB thrusters
9 toes-to-bar
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5:00-10:00 coach-led mobility

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Friday, 06.09.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Squat snatch, accumulate 3-6 singles @ 80-90% max according to feel – no struggle!; rest as needed
B1. Front squat, 3-3-3, 40X1; :90 rest
B2. Pendlay rows, 3 x 4-6, 1112; :90 rest
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AMRAP in 6:00 (start over @ the round of 21 if you complete the round of 3 muscle-ups)
21 DB thrusters
7 bar muscle-ups
15 DB thrusters
5 bar muscle-ups
9 DB thrusters
3 bar muscle-ups
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3 rounds not for time:
10-15 moderate reverse hypers
20 barbell windshield wipers

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Thursday, 06.08.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)

A. Clean & jerk OR snatch, 12 x 1 moderate (60-70% max) – no misses; begin a rep every :60
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3 rounds @ very easy pace – can cycle through row/bike/run/ski set-to-set:
:60 row, bike, run (200m), or ski erg
15m/side moderate 1-arm Farmer’s walk
:60 row, bike, run, or ski erg
15m/side moderate 1-arm KB overhead carry
:60 row, bike, run, or ski erg
15m/side moderate 1-arm KB front rack carry
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10:00 mobility work – coach-led

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Wednesday, 06.07.17 – Sport

Posted on by cincinnatistrength

3 rounds as easy warm-up:
30m slow bear crawl w/knees 2-4” off ground
:15 chin-over-bar hold
250m row
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10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
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A. Rear-foot elevated DB split squat, 3 x 6-8/side, 30X0; :90 between sides
B. Behind-the-neck shoulder press, 3 x 4-6, 3112; 2:00 rest
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5 sets @ sustainable effort:
10 strict pull-ups or strict Australian pull-ups or ring rows
200m run
30m Farmer’s walk, heavy!
2:00 walk rest

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