Cincinnati Strength & Conditioning
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Wod

Training

Friday, 05.12.17 – 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
+
A. Hang squat clean, build to a moderate single for the day
B. Front squat, 3 x 6-8, 40X1; 2:30 rest
+
AMRAP in 9:00:
5 wall walks
5 toes-to-bar
5 tough Russian kettlebell swings
5 wall walks
10 toes-to-bar
10 Russian kettlebell swings
5 wall walks
15 toes-to-bar
15 Russian kettlebell swings
and so on…
+
3 rounds not for time:
15 light reverse hypers
15 glute-ham sit-ups

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Thursday, 05.11.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of (10 DB Cuban presses + 5 pvc overhead squats @ 3311 + 5m bear crawl + 5m crab walk)

A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow

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Wednesday, 05.10.17 – 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 3:00 for 3 sets:
30m unbroken 1-arm DB overhead walking lunges – you pick weight, switch arms as needed
+
3 rounds steady:
:60 single-unders (yep, single-unders for everyone!)
:60 row or ski erg or bike or run
:60 steady wall balls – do not have to be unbroken
:60 row or ski erg or bike or run
:60 front leaning rest on ground
:60 walk rest
+
5:00-10:00 coach-led mobility work

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Wednesday, 05.10.17 – 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
+
A. Single-arm DB overhead walking lunges, 3 x 30m; rest as needed
+
AMRAP in 5:00:
Strict pronated pull-ups – return to dead hang each rep even if performing singles
+
3 rounds steady:
:60 single-unders
:60 row or ski erg or bike or run
:60 steady wall balls – do not have to be unbroken
:60 row or ski erg or bike or run
:60 front leaning rest on ground
:60 walk rest

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Tuesday, 05.09.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)

Every :90 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 snatch-grip deadlifts, 31X1
2nd: 1-5 wall walks (manageable in :30-:45) or :30-:45 front leaning rest on rings or 3-6 strict handstand push-ups @ 20X1
+
21-15-9 for time:
Alternating DB snatches
Hand-release push-ups or ring dips (if proficient)
+
5:00-10:00 coach-led mobility work

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Tuesday, 05.09.17 – 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. Clean-grip Romanian deadlift, 5-5-5, 3111; 2:00 rest
B. Shoulder press, build to a max for the day – compare to weighted strict pull-up, generally want to see 2:3 press:wpu
+
21-15-9 for time:
Alternating DB snatches, up to 80/55
Ring dips or perfect push-ups
+
3 sets not for time:
5/side Pallof presses, standing
5/side single-leg unweighted reverse hypers, 21X1
:30 med ball bear hug hold (no carry, just hold)
+
10:00 mobility work of choice

Post results to comments.