Cincinnati Strength & Conditioning
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Wod

Training

Tuesday, 08.02.16 – Health

Posted on by cincinnatistrength

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

A. Hang power clean, 8 x 1 building to a tough single; begin a set rep every :60
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On a 15:00 running clock, organize stations ahead of time so you’re not scrambling around once the clock starts:
@ 00:00: 8 rounds of (:20 perfect push-up + :10 rest)
@ 05:00: 4:00 max kettlebell swings, 53/35
@ 10:00: 8 sets of (:20 sit-ups + :10 rest)
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces

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Tuesday, 08.02.16 – Sport

Posted on by cincinnatistrength

A. Split jerk, build quickly to a moderate/tough single – stop before missing
B. Clean-grip deadlift, 8 x 3 @ clean max, 11X1; begin a set every :60
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5-4-3-2-1 for time:
Hang power cleans – you pick the weight, tough but able to be done unbroken
Strict handstand push-ups – deficit if these are easy
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3 sets for times:
15 kettlebell swings, unbroken up to 70/53
15 Assault Bike calories or 250m row
15 burpees
2:00 rest
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Crossover Symmetry recovery

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Monday, 08.01.16 – 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 + :10-:30 tripod or handdstand hold]

Every :90 for 15:00 (5 sets of each):
1st :90: 3-5 front squats, 22X1
2nd :90: 5-6 bent-over DB rows (both arms at same time, 20X0 – no pause @ top this week, but keep the elbows high!
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AMRAP in 10:00:
7 strict pull-ups or 7 Australian pull-ups
14 thrusters, 45/33
200m run or 14 row or Assault Bike calories (only row if your strict pull-ups are very strong)
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3 sets:
10-15 hip extensions or light reverse hypers
rest as needed

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Monday, 08.01.16 – Sport

Posted on by cincinnatistrength

A. Squat snatch, 6 x 1 @ 83-93% 1RM – crisp reps more important than load today; begin a rep every :90
B1. Back squat, 3-3-3, 22X1; :60 rest
B2. Weighted strict supinated CTB pull-ups, 1-1-1, 21X0; :60 rest
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For reps:
5:00 strict supinated pull-ups
:60 rest
3:00 wall balls @ 30/20 to 10/9
:60 rest
:60 double-unders
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3 sets not for time:
35 light band pull-aparts
30m Farmer’s walk

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Saturday, 07.30.16 – Sport

Posted on by cincinnatistrength

10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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A. Power clean, build to a moderate/tough touch-and-go set of 5
B. 1 halting clean-grip deadlift (pause just below knees on way up & down) + 1 clean high pull, 5 x 1 starting @ best load in A and adding each set; :05 between reps, begin a set every 2:30
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For time w/a partner:
400m run – both must run together
4 rounds of [12 toes-to-bar or CTB pull-ups + 12 push-ups + 24 air squats] – trade off as needed, only 1 working at a time
400m run – both must run together
4 rounds of [12 toes-to-bar or CTB pull-ups + 12 push-ups + 24 air squats] – trade off as needed, only 1 working at a time
400m run – both must run together
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Optional:
Abs, bis, & tris of choice

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