Cincinnati Strength & Conditioning
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Wod

Training

Monday, 05.08.17 – 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. Overhead squat, 5-5-5 light, 33X1; rest as needed
B. Halting squat snatch (pause just below knees on way up to ensure proper positioning – shins vertical, butt back, shoulders over the bar, weight evenly distributed throughout foot), 9 x 1 moderate; begin a rep every :60
C. Bent-over DB row, 5-5-5, 2113; :90 rest
+
5 sets even:
6 heavy med ball, Rogue sandbag, or KB goblet squats, 22X1
:90 row @ easy pace
:30 front leaning rest on rings
:60 rest
+
3 rounds not for time:
15m 1-arm DB/KB overhead carry, heavy

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Monday, 05.08.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds steady as warm-up of [:10 chin-over bar hold + 15m unweighted walking lunge + 200m jog or :60 easy bike or row]

A. 1 & 1/4 front squat, 1-1-1-1-1 building to a tough single; begin a rep every 2:00
+
On an 16:00 running clock:
8:00 to build to a moderate/tough squat clean
8:00 max rounds of (15, 10, or 5 tough upper body pulls (your choice of reps and variation – strict, CTB, kipping, Australian, etc.) + 200m run)
+
5:00-10:00 mobility work – coach-led

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Saturday, 05.06.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
12 plate halos
12 prone T rows
3 dead hang to inverted w/controlled descent
+
A. Power clean clusters, 3 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip deadlift, 2-2-2, 41X1; 2:00 rest
+
AMRAP in 15:00 trading off completed rounds w/a partner:
9 burpees
11 kettlebell swings
13 goblet squats
+
gun show

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Friday, 05.05.17 – 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 internal rotations
+
A. Hang squat snatch, build to a moderate single for the day
B. Back squat, 1-1-1-1, 42X1; rest as needed
+
AMRAP in 9:00:
5 toes-to-bar
4 push-ups
3 deadlifts, 115/75
2 hang power cleans, 115/75
1 shoulder-to-overhead, 115/75
+
3 rounds not for time:
:30 weighted Sorensen hold
12 glute-ham sit-ups

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