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Wod

Training

Tuesday, 05.16.16 – 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-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch (bottom position is hang, not floor)]
Split jerk tech work – coach-led

A. Power clean, build to a tough single for the day in 10:00 (or EMOM10 light/moderate drilling tech)
+
Every :60 for 25:00:
1st: 3-6 strict dips @ 20X2 or 1-3 wall walk
2nd: 12 kettlebell swings, tough unbroken
3rd: :30 burpees @ high effort
4th: 18/12 row calories @ high effort
5th: rest

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Monday, 05.16.16 – Training

Posted on by cincinnatistrength

10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:20-:30 2-arm passive hang from bar + 5 pause wall balls]

A1. 1 & 1/4 back squat, 3-3-3 w/:03 initial descent and then fast; :60 rest
A2. 1-arm DB row, 3 x 6-8/arm, 20X0; :30 between arms, :60 rest
+
4 rounds for reps:
:60 toes-to-bar
:60 wall balls
:60 double-unders
:60 rest
+
3 sets:
:10-:20/side star plank

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Saturday, 05.14.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 15 air squats]

5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 20:00 w/a partner – partners trade off each movement:
20 row calories
15 hand-release push-ups
10 alternating DB snatches, tough
+
Optional:
Abs, bis, & tris of choice

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Friday, 05.13.16 – 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]

A. 1 snatch pull + 1 snatch (any variation), 5 x 1; :05-:10 between movements, begin a set every 2:00
B. Supinated strict weighted pull-ups, 1-1-1, 21X0 (or 3 x 5 negatives w/:05 descent if no strict pull-up); 2:00 rest
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AMRAP in 10:00:
5 front squats from the ground, challenging weight
10 pull-ups
200m run
+
4 sets:
:20 hollow rock or hold
:10 rest
:20 superman hold
:10 rest

Thursday, 05.12.16 – 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 cleans + :30 bottom of goblet squat hold]

A. Make-up strength work from Mon-Wed
B. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65% max
C. Reverse sled drag, 4-8 x 20m tough grind (not a sprint); rest as needed

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