Cincinnati Strength & Conditioning
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Wod

Training

Monday, 06.26.17 – 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, 7 x 1 @ 75-85% max; begin a set every :60
B. Back squat, 5 x 3 moderate/tough, 20X2; 2:00-3:00 rest
+
5 sets @ 80% aerobic – sustainable throughout:
10 strict pull-ups
10 DB thrusters, 50/35/hand
40 double-unders
:60 walk rest
+
3 sets:
15m/side heavy 1-arm KB front rack carry
15m/side heavy 1-arm Farmer’s carry
:30/side weighted star plank (DB in top hand)
rest as needed

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Monday, 06.26.17 – Health

Posted on by cincinnatistrength

2 rounds as warm-up of [6 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]

A. 1 & 1/4 back squats, 3-3-3; begin a set every 3:00
B. Pendlay rows, 3 x 4-6, 10X0 – different tempo than last couple weeks, but still bar just off ground @ bottom and must make contact w/upper abdomen @ top each rep; begin a set 2:00
+
AMRAP in 10:00:
10 pull-ups
20 wall balls, 20/14 to 10/9
40 double-unders
+
5:00-10:00 mobility work – coach-led

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Saturday, 06.24.17 – Health

Posted on by cincinnatistrength

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

AMRAP 20:00 in teams of 3 – each teammate completes a full round while the others rest, so go fast while it’s your turn!:
10 toes-to-bar or sit-ups (partner can anchor your feet)
200m run or 250m row or .3 mile Assault Bike
15 air squats
+
5:00-10:00 coach-led mobility

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Saturday, 06.24.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
12 plate halos
12 bent-over DB fly, 1011
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power snatch, 2-1-2-1-2-1 (each 2-1 heavier than the previous 2-1); rest as needed
B. Clean-grip deadlift, build quickly to a moderate single, 21X1 – not a max
+
AMRAP 20:00 in teams of 2-3 – each teammate completes a full round while the others rest, so go fast while it’s your turn!:
10 toes-to-bar
200m run or 250m row or .3 mile Assault Bike
15 air squats
+
gun show

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Friday, 06.23.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
+
A. Squat clean, 6-8 x 1 @ 75-85% max; rest as needed
B1. Front squat, 1-1-1, 40X1; :90 rest
B2. Pendlay rows, 3 x 6-8, 10X0; :90 rest
+
AMRAP in 7:00:
7 sand bag or med ball over the shoulder
7 strict ring dips or 14 push-ups
14 row calories
+
3 rounds not for time:
5/side single-leg reverse hypers, 2111 – that’s a :01 hold @ the top
20 GHD Russian twists

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