Cincinnati Strength & Conditioning
Partner triplets
10:00 dynamic mobility work – coach-led
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For time w/a partner w/24:00 cap:
3 rounds of [36 calories + 24 dual DB hang power cleans + 12 burpees]
3:00 rest
3 rounds of [72 double-unders + 24 alternating DB power snatches + 12 burpees]
*partners trade off all work as desired
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bis/tris/abs of choice or easy walk cool-down
Squat & upper pull strength + pull/single-leg couplet
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5 toes-to-bar or hanging knee raises
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Every :90 for 15:00 (5 sets of each):
1st: 2-3 front squats, 20X1
2nd: 2-3/side 3-point DB rows – heavy!
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For time w/9:00 cap:
3-6-9-and so on tough pull-ups – CTB, strict, chin-over, etc.
6-12-18-and so on alternating DB reverse lunges w/DBs @ shoulders or overhead OR alternating pistols if already proficient
*so add 3 reps to the pull-ups & 6 reps to the lunges each round
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5:00-10:00 coach-led mobility
Skill + easy aerobic movement
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 air squats w/alternating single–arm reach overhead)
10-20 hollow arch swings (baby kips
3/direction hollow arch rolls
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Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
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20:00 @ continuous, sustainable effort:
1 lap overhead plate carry
500m row (or 500m ski erg or 1000m bike erg or .6 mile Echo Bike)
1 lap walking lunges
500m row (or 500m ski erg or 1000m bike erg or .6 mile Echo Bike)
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5:00-10:00 coach-led mobility
Clean/push/cal AMRAP + accessory work
2 rounds as warm-up:
:30 hang from bar
10 alternating toe touches from plank
5 prisoner Kang squats
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5:00 to clean or snatch prep
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5 sets for load/completion:
:60 to complete 3 power cleans or 3 power snatches
:60 strict handstand push-ups or perfect push-ups
:60 calories @ moderate effort- your choice bike/row/ski
:60 rest
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3 sets not for time:
3-6/side single-arm DB external rotations
:10-:20/side star plank
Back squat & scap strength + mixed modal
2 rounds as warm-up:
3 wall walks
10 band pull-aparts
10 prisoner tall kneeling to standing
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Every 3:00 for 15:00 (6 sets):
3 back squats, 40X1
3-6 slow & controlled scap pull-ups
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12:00 @ 85% effort – sustainable throughout;
10 toes-to-bar
20 wall balls
40 double-unders
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5:00-10:00 coach-led mobility
Hinge & press strength + chipper
3 rounds as warm-up:
15 band pull-apart
10 alternating toe touches from plank
5 prisoner Kang squats
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On a 15:00 clock:
build to a max shoulder press single from the ground, then build from there to a moderate & solid clean-grip deadlift single
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For time w/10:00 cap:
400m run
45 calories – your choice
50 burpees
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optional 5:00-10:00 coach-led mobility