Cincinnati Strength & Conditioning
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Wod

Training

Tuesday, 09.20.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill

Every :90 for 15:00 (5 sets of each):
1st: 1 halting snatch-grip deadlift w/:01 pause 1” off ground, finish lift, :03 descent
2nd: 6-12 strict handstand push-ups or 2-3 wall walk, smooth & controlled throughout
+
3 rounds for sustainable reps:
:60 strict pull-ups or Australian pull-ups
:30 rest
:60 burpees
:30 rest
:60 Russian kettlebell swings, tough weight – should have to break 1-2 times during the :60
:30 rest
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces

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Tuesday, 09.20.16 – Sport

Posted on by cincinnatistrength

A. Clean-grip deadlift, build quickly to a moderate, fast single – absolutely nothing ugly!
+
5 rounds for time:
12 deadlifts, 155/105
9 hang power cleans
6 shoulder-to-overhead
+
Crossover Symmetry recovery

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Monday, 09.19.16 – Sport

Posted on by cincinnatistrength

A. 1 high hang squat snatch + 1 hang squat snatch from below the knees, 3-5 x 1 moderate/fast; begin a set every 2:00
B1. Back squats, 3-3-3, 20X1; :90 rest
B2. Weighted strict pronated pull-ups, 3 x 2-3, 21X0; :90 rest
+
5 rounds steady as skill work – focus is on footwork/positions/breathing:
1-2 rope climbs
:30 L-sit accumulation
200m run
+
3 sets:
15 light reverse hypers
rest as needed

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Monday, 09.19.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]

Every :90 for 15:00 (5 sets of each):
1st: front squats, 20X1 – first 2 sets are doubles, last 3 singles building to a heavy rep
2nd: :45 jump rope technique work
+
3 rounds for time:
300m run
30 air squats
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold

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Saturday, 09.17.16 – Health

Posted on by cincinnatistrength

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

For time w/partner, trade off as needed w/only 1 working at a time:
80 DB ground-to-overhead or med ball to shoulders
100 row calories
120 burpees
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry

Post result to comments.