Cincinnati Strength & Conditioning
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Wod

Training

Wednesday, 09.07.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]

Every :90 for 12:00 (4 sets of each):
1st: 8-10 alternating forward lunges (bar on back) – quality movement over load
2nd: 15m/side 1-arm Farmer’s walk
+
3 rounds:
3:00 of [5 burpees + 10 pull-ups or Australian pull-ups + 5 burpees + 10 row calories]
3:00 rest
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions

Post results to comments.

Wednesday, 09.07.16 – Sport

Posted on by cincinnatistrength

10:00 pistol & bar muscle-up practice
+
A. Axle overhead walking lunges, 4 x 10m (length of rig); 2:00-3:00 rest
B. Standing hand-over-hand sled pull, 4 x 15m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
+
Every 10:00 for 3 sets – goal is even times across:
1200/1000m row
30 burpees or .6/.5 mile Assault Bike
+
Optional, not for time:
400-800m sandbag or med ball carry, switch sides every 100m

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Tuesday, 09.06.16 – Health

Posted on by cincinnatistrength

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

Every :90 for 12:00 (4 sets of each):
1st: 3 snatch-grip deadlifts, 31X1
2nd: 5-10 strict handstand push-ups or 4-6 seated on floor DB shoulder presses, 21X1
+
For time & movement quality, 10:00 cap:
12 power cleans or 24 kettlebell swings*
400m run
9 power cleans or 18 kettlebell swings
300m run
6 power cleans or 12 kettlebell swings
200m run
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces

*select movement/loads that allow for quality reps and the first set (12 or 24) to be completed in :60-:90 – think moderate, quick singles for power cleans or heavy kettlebell swings

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Monday, 09.05.16 – Sport

Posted on by cincinnatistrength

A. Squat snatch, build to a tough single for the day without forcing anything
B. 1 & 1/4 back squats, 2-2-2-2; 2:00-3:00 rest
C. Weighted strict pronated pull-ups, 3 x 4-6, 21X0; 2:00 rest
+
10 rounds for time w/a partner, alternate full rounds so each partner completes 5 (5 rounds w/1:1 work:rest if going solo):
10 toes-to-bar
15 wall balls. 30/20 to 10/9
+
3 sets:
1-2 rope climbs – focus on proper footwork or legless kip if already proficient w/legs
:30 rest
max L-sit on parallettes
:30 rest

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Monday, 09.05.16 – 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 12:00 (4 sets of each):
1st: 3-4 front squats, 20X1
2nd: :45 double-unders technique work
+
10 rounds for time w/a partner, alternate full rounds so each partner completes 5:
10 toes-to-bar
15 wall balls
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold

Post results to comments.

SCHEDULE NOTICE: we will only have a 1030 class today, enjoy the holiday!