Cincinnati Strength & Conditioning
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Wod

Training

Monday, 07.04.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
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 headstand hold]

Every 3:00 for 5 sets:
10 alternating barbell front rack or KB goblet reverse lunges, tough!
max unbroken strict pull-ups or 10 very tough Australian pull-ups
+
AMRAP in 10:00 in teams of 2 or 3:
Assault Bike or row calories
+
4 sets:
:20 hollow hold or rock – focus on low back pressed into ground throughout
:20 rest

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SCHEDULE NOTICE: we will only have 1 class today @ 1030, regular schedule resumes tomorrow…

Saturday, 07.02.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

5:00-10:00 muscle-up and/or handstand hold practice – coach led
+
AMRAP in 20:00 w/a partner, split all runs/reps as desired w/only 1 working at a time:
1000m row
50 wall balls
200m Farmer’s walk, heavy!
50 wall balls
+
Optional:
Abs, bis, & tris of choice

HOLIDAY SCHEDULE NOTICE: we will only have classes at the following times:
Today, 07.02: 0900 1000 only
Monday, 07.04: 1030 only
Tuesday, 07.05: regular schedule resumes

Friday, 07.01.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl + 10 deadbugs]

A. Snatch (any variation) clusters, 3 x 1.1.1.1.1 moderate; :10 between singles, 2:30 rest
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 6:00 EMOM – still repeatable reps/time, but add a rep or a few seconds this week
+
For time w/10:00 cap:
20 handstand push-ups, hand-release push-ups, ring or bar dips, etc.*
30 kettlebell swings
400m run
30 kettlebell swings
20 handstand push-ups
+
3 rounds optional, not for time:
10-20 unweighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
10 supermans

*select movement that will allow for steady work without long breaks, stick w/whatever you start with

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HOLIDAY SCHEDULE NOTICE: we will only have classes at the following times:
Saturday, 07.02: 0900 1000 only
Monday, 07.04: 1030 only
Tuesday, 07.05: regular schedule resumes

Thursday, 06.30.16 – Training

Posted on by cincinnatistrength

15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell clean & jerk + :30 bottom of goblet squat hold]

A. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Make-up strength work from Mon-Wed
C. Prowler or sled fun

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Wednesday, 06.29.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [6-8/side moderate/tough 1-arm DB rows + 4-5/side pistols (to a bench if full range w/flat foot isn’t there yet)]

Every :90 for 30:00 (5 rounds of each):
1st: 15m (length of rig) DB walking lunges – treat this as strength work, go heavy!
2nd: 10-15 toes-to-bar, knees-to-elbows, or 15 anchored sit-ups
3rd: 200m row @ high effort
4th: :45 double-unders
+
3 sets not for time:
:15-:30/side plank
rest as needed

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