Cincinnati Strength & Conditioning
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513 910 5050

Wod

Training

Thursday, 05.25.17 – 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)

A. Clean & jerk OR snatch, 10 x 1 moderate – no misses; begin a rep every :90
+
Pick one:
2000m row for time
OR
10:00 Assault Bike calories
+
10:00 mobility work – coach-led

SCHEDULE NOTICE: we will only have the following classes through Memorial Day:
today, 05.25: 1030, 430, 530
Friday, 05.26: 600, 1030, 430, 530
Saturday, 05.27: 900
Sunday, 05.28: closed
Monday, 05.29: 1030

Wednesday, 05.24.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)

Every 2:00 for 24:00 (12 sets):
5 pull-ups – tough variation that still allows for unbroken sets
10 push-ups
15 air squats
OR
2 muscle-ups
4 handstand push-ups
12 air squats
+
5:00-10:00 coach-led mobility work

Post results to comments.

Wednesday, 05.24.17 – Sport

Posted on by cincinnatistrength

3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch

10:00 muscle-up practice/tech work – strict preferred today whether full reps or assisted
+
Every 2:00 for 24:00 (12 sets):
5 pull-ups – tough variation that still allows for unbroken sets
10 push-ups
15 air squats
OR
2 muscle-ups
4 handstand push-ups
8 med ball bear hug squats

Post results to comments.

Tuesday, 05.23.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds of(2/side Turkish get-up + 10 push-ups @ 20X1 + 200m run)

Every 2:00 for 12:00 (6 sets of each):
1 clean high pull
3 power cleans (can drop and re-set between all reps)
+
4 sets for reps:
2:00 of [300m row + max burpees in remaining time]
2:00 rest
+
5:00-10:00 coach-led mobility work

Post results to comments.

Tuesday, 05.23.17 – 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
+
A. Snatch-grip Romanian deadlift, 2-2-2-2-2, 3111; begin a set every 2:00
B. 1-arm DB bench press, 3 x 7-10/side, 40X1; :30 between sides
+
For reps, pace for near-full recovery each set:
2:00 of [15 power cleans @ 135/95 + max burpees in remaining time]
2:00 rest
2:00 of [300m run + max burpees in remaining time]
2:00 rest
2:00 of [250m ski erg + max burpees in remaining time]
2:00 rest
2:00 of [.5 mile Assault Bike + max burpees in remaining time]
+
3 sets not for time:
5/side half-kneeling bottoms-up kettlebell press
5 weighted hip extensions, 2013
30-60 double-unders
+
10:00 mobility work of choice

Post results to comments.

Monday, 05.22.17 – 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
5 overhead squats (test out the axle for these), 55X1
+
A. Hang squat snatch from pause just above the knees, 6-8 x 1 moderate; begin a rep every :90
B1. Back squat, 5-4-3-2, 22X1; :60 rest
B2. Double overhand axle Pendlay row, 5-5-5-5, 1113; :60 rest
+
AMRAP in 7:00:
300m run
max in remaining time of [3 toes-to-bar + 3 thrusters @ 95/65 + 6 toes-to-bar + 6 thrusters + 9/9, 12/12, and so on…]
+
2 sets not for time:
30m/side 1-arm KB front rack carry + 1-arm KB overhead carry
:30/side plank

Post results to comments.