Cincinnati Strength & Conditioning
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Wod

Training

Monday, 07.03.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch

A. Squat snatch, 5 x 1 @ 80-90% max; begin a rep every :90
B. Squat clean & jerk, 5 x 1 @ 70-80% of max; begin a rep every :90
C. Back squat, 6 x 2 building to a tough double, 20X2; 2:00-3:00 rest
+
Every :60 for 15:00 (5 sets of each):
1st: 6 glute-ham raises, 20X1 or 3 negatives to parallel w/:03 descent if full reps are do-able
2nd: 3 false-grip lean-away ring pull-ups, 31X1
3rd: 3 strict ring dips, 22X2

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Saturday, 07.01.17 – Health

Posted on by cincinnatistrength

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

AMRAP 15:00 in teams of 3, rotate stations when the 7/7/7 is completed:
Station 1: (7 kettlebell swings + 7 burpees + 7 row/bike/ski calories)*
Station 2: plank
Station 3: rest
+
5:00-10:00 coach-led mobility

*select loads & variations that all for fast & sustainable movement throughout – Russian or full swings, no push-up burpees, plank from elbows and/or knees, etc.

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Saturday, 07.01.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
12 bent-over DB fly, 1011
6 push-ups, 2020
6 strict pull-ups, 21X0
+
A. Power clean, build quickly to a tough single without compromising solid mechanics
B. Snatch-grip deadlift, 3-3-3 @ snatch max; begin a set every 3:00
+
AMRAP 15:00 in teams of 3, rotate stations when the 7/7/7 is completed:
Station 1: (7 kettlebell swings + 7 burpees + 7 row/bike/ski calories)
Station 2: plank
Station 3: rest
+
Every :60 for 10:00 (5 sets of each):
1st: 10 alternating shoulder taps
2nd: :05-:15/side 1-arm hang from ring or 4 alternating hip touches hanging from bar
+
Bis & tris of choice

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Friday, 06.30.17 – Sport

Posted on by cincinnatistrength

2 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
:30/side pec stretch
+
A. Hang squat snatch, 6 x 1 moderate/tough no misses; begin a rep every :90
B1. Front squat, 6-5-4, 22X1; :90 rest
B2. Pendlay rows, 3 x 5-6, 10X0; :90 rest
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AMRAP in 8:00:
150 double-unders
max in remaining time of [6/3 bar muscle-ups + 15 wall balls @ 30/20 to 10]
+
Not for time:
2000m row @ very easy pace – begin :60 after completion of AMRAP

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Friday, 06.30.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 3 elevator goblet squats [pauses @ middle/bottom/middle/top each rep])

A. Thruster (from the rack), build to a max in 12:00
+
AMRAP in 8:00:
100 double-unders
max rounds in remaining time of [10 DB moderate thrusters + 10 toes-to-bar/knees-to-elbows/sit-ups]
+
5:00-10:00 coach-led mobility

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