Cincinnati Strength & Conditioning
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Wod

Training

Monday, 02.27.17 – Health

Posted on by cincinnatistrength

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

For time w/20:00 cap*:
10 alternating DB snatches
15 burpee box jump-overs
20 DB snatches
15 burpee box jump-overs
30 DB snatches
15 burpee box jump-overs
40 DB snatches
15 burpee box jump-overs
50 DB snatches
15 burpee box jump-overs
+
5:00-10:00 mobility work – coach-led

*Lots of options here! If registered for the Open, check your division’s standards for box height, DB weight, and movement (jump or step-up)… For those not registered, select a DB load that is appropriate for consistent movement w/minimal rest between reps/sets… Burpees w/no box jump or step-up are good here, too, and will provide an excellent workout! Whether you’re registered or not, be smart, safe, and enjoy something a little different!

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Saturday, 02.25.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
45 double-unders
15 wall balls, 20/14 to 10/9
3 dead hang to inverted emphasizing full passive hang @ bottom of each rep
+
Every 3:00 for 4-6 rounds even:
.5 mile Assault Bike
10 toes-to-bar or CTB pull-ups (alternate movements set-to-set)
+
3 sets:
10-20 light reverse hypers
+
gun show

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Saturday, 02.25.17 – Health

Posted on by cincinnatistrength

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

AMRAP in 16:00 w/a partner, trade off completed rounds:
8 pull-ups
8 goblet squats
8 burpees
+
immediately upon completion of AMRAP, trade off :30 planks until you have each done 4 sets

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Friday, 02.24.17 – Health

Posted on by cincinnatistrength

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

Every :90 for 12:00 (4 sets of each)
1st: 1 back squat building to a tough single
2nd: 5-6 double DB bent-over rows
+
For load/reps:
5:00 to establish a strict shoulder press max (from the ground)
:60 rest
3:00 kettlebell swings, tough
:60 rest
:60 double-unders
+
5:00-10:00 coach-led mobility

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