Cincinnati Strength & Conditioning
Skill + active recovery
For completion as warm-up:
15m toe walk
15m heel walk
3 wall walks
10-20 hollow arch swings (baby kips)
:30 hollow rock
6 YTWs
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ continuous, sustainable effort:
1 lap single-arm KB overhead carry
2 laps single-arm KB front rack carry
3 laps single-arm KB Farmer’s walk
40 double-unders
500m row or equivalent
+
5:00-10:00 coach-led mobility
Weightlifting tech + triplet + accessory
3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 10:00 (5 sets):
1 squat clean + 1 thruster + 1 front squat
OR
1 squat snatch + 1 hang squat snatch + 1 overhead squat
+
3 rounds for time w/12:00 cap:
400m run
21 wall balls
12 pull-ups
+
3 sets not for time:
7-10/side band external rotations
7-10/side band internal rotations
10 scap push-ups
Snatch tech + press/hinge EMOM
3 rounds as warm-up:
5 prisoner good mornings
10 pvc passthroughs
10 alternating toe touches from plank
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift
1 snatch pull
2-3 power snatches
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 strict handstand push-ups or 1-3 wall walks
2nd: 5-10 fast burpees (should take no more than :30 each round)
3rd: 15 unbroken kettlebell swings
+
5:00-10:00 coach-led mobility
Back squat & upper pull strength + triplet
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 1 & 1/4 pvc back squats
+
Every 3:00 for 15:00 (5 sets):
1 1 & 1/4 back squat
1 unbroken strict pronated pull-up – weight/assist as needed (heavier/less-assisted than last week)
*build to a tough single for both
+
AMRAP in 10:00:
3 squat cleans
9 toes-to-bar
3 squat cleans
36 double-unders
*you pick the weight
OR
For time w/10:00 cap:
9 squat cleans, tough
12 ring muscle-ups
150 double-unders
+
5:00-10:00 coach-led mobility
Partner chipper
10:00 dynamic mobility work – coach-led
+
For time w/partner w/27:00 cap:
1200m run or 90 calories
100 single-arm DB snatches
300 double-unders
100 single-arm DB hang clean-to-overhead
1200m run or 90 calories
*partners trade off all work as desired w/only 1 working at a time
*same DB for snatches & hc&j
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
7 pvc passthroughs
7 pvc overhead squats
7 pvc good mornings
:30 relaxed hang from bar
+
Every 2:30 for 15:00 (6 sets):
1 squat clean
1 hang squat clean
1 front squat
*build to tough
+
For time w/9:00 cap:
900m row or ski erg or 1800m bike erg
60 wall balls
30 pull-ups
+
5:00-10:00 coach-led mobility