Cincinnati Strength & Conditioning
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Wod

Training

Friday, 02.17.17 – Sport

Posted on by cincinnatistrength

A. Thruster or front squat (your choice), build quickly to a moderate single w/no grinding out of the hole
B. Muscle-ups, 6 x 1-5 unbroken – same number each set; begin a set every :45
+
For time:
21-15-9 of [thrusters @ 95/65 + pull-ups]
1600m run
+
5:00-10:00 easy walk or bike cool-down
+
ab/low back work of choice – keep total reps low today

Post results to comments.

SCHEDULE NOTICE: tomorrow, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) held from 1000-1600

Friday, 02.17.17 – 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: 2 back squats starting moderate and building to tough
2nd: 3-5 DB shoulder press, 21X1
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For reps:
5:00 muscle-ups or strict pull-ups
:60 rest
3:00 wall balls
:60 rest
:60 double-unders
+
5:00-10:00 coach-led mobility

Post results to comments.

SCHEDULE NOTICE: tomorrow, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) held from 1000-1600

Thursday, 02.16.17 – 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 + :30 bottom of goblet squat hold)

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
+
5:00-10:00 mobility work – coach-led

Post results to comments.

SCHEDULE NOTICE: this Saturday, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) we’re hosting from 1000-1600

Thursday, 02.16.17 – Sport

Posted on by cincinnatistrength

30:00-60:00 easy aerobic work of choice (limit to bike/swim/row/hike, no run) and/or 30:00-60:00 mobility work

SCHEDULE NOTICE: this Saturday, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) we’re hosting from 1000-1600

Wednesday, 02.15.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
1-6 muscle-ups (your choice ring or bar) or 3 dead hang to inverted
10 DB deadlifts, 50/35/hand – both heads of both DB much touch floor @ bottom of each rep
+
A. 1 squat clean + 1 hang squat clean + 1 front squat + 1 jerk, 10 x 1 light/moderate no misses; begin a set every :60
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6 sets w/quick transition between row & barbell, then rest enough to feel recovered enough to go again:
:60 row @ high breathing effort
10 overhead squats, 95/65
:60-2:00 rest
+
For time:
50 toes-to-bar

Post results to comments.

SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)

Wednesday, 02.15.17 – 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 jumping squats)

10:00 coach-led gymnastics practice – kipping for TTB/pull-up/handstand push-up and/or pistol practice
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AMRAP in 10:00:
10 deadlifts, light/moderate up to 95/65
10 hang power cleans
10 front squats
10 toes-to-bar or sit-ups
OR
AMRAP in 10:00 w/a single KB up to 70/53 – go this route if front rack mobility prevents quality/comfort w/a barbell:
10 deadlifts
10 Russian kettebell swings
10 goblet squats
10 toes-to-bar or sit-ups
+
5:00-10:00 coach-led mobility work

Post results to comments.

SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)