Cincinnati Strength & Conditioning
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Wod

Training

Saturday, 12.17.16 – Health

Posted on by cincinnatistrength

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

For time, w/a partner, to the tune of “12 Days of Christmas” (so 1 thruster, then 2 front squats + 1 thruster, then 3 push presses + 2 front squats + 1 thruster, and so on…):
1 thruster
2 front squats
3 push presses
4 hang power cleans
5 sumo deadlifts (wide stance, hands inside feet)
6 alternating reverse lunges
7 push-ups
8 alternating 1-arm snatches
9 sit-ups
10 alternating 1-arm rows
11 burpee deadlifts
12 wall walks
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry

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Friday, 12.16.16 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
10 burpee box jumps, 24/20
5-10 handstand push-ups (strict or kipping)
+
A. Back squat, 5-5-5 @ 60-70% 1RM – treat as a deload, 20X1; 2:00 rest
B. Snatch, build quickly to a single @ 80% 1RM
C. Clean & jerk, build quickly to 80% 1RM
+
Not for time:
50 strict pull-ups, switch grip every time you break rest as needed throughout to ensure quality reps & ROM
+
3 rounds:
20 light reverse hypers
:30 hollow rock

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Friday, 12.16.16 – 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)

A. Snatch, 10:00 coach-led tech work
B. Weighted pull-up, build to a heavy single in 8:00 or if no strict pull-up then 8 x :05-:10 chin-over-bar hold beginning every :60
+
AMRAP in 5:00:
5 toes-to-bar
10 push-ups
15 air squats
OR
AMRAP in 5:00:
5 handstand push-ups
10 alternating pistols
15 toes-to-bar
+
5:00-10:00 independent mobility work of choice

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Thursday, 12.15.16 – 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

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Wednesday, 12.14.16 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
10-15 toes-to-bar
10 alternating pistols
+
Every 2:00 for 16:00 (8 sets):
1 squat snatch starting @ 65% building to 80-90% max
+
Every 2:00 for 16:00 (8 sets):
1 squat clean starting @ 65% building to 80-90% max
+
Every 5:30 for 3 sets:
:35 Assault Bike @ 95-97% effort

Post results to comments.