Cincinnati Strength & Conditioning
Partner AMRAP
10:00 dynamic mobility work – coach-led
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For reps w/a partner:
13:00 of [2000/1800/1600m row + max in remaining time of (5 pull-ups + 10 wall balls)]
4:00 rest
13:00 of [13 rounds of (5 pull-ups + 10 wall balls) + max in remaining time row calories]
*partners trade off all work as desired w/only 1 working at a time
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bis/tris/abs of choice or easy walk cool-down
Hinge strength & press gymnastics + barbell chipper
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
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Every 3:00 for 15:00 (5 sets):
1 snatch
1 clean
1 deadlift
1-3 wall walks or 3-6 wall-facing handstand push-ups
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For load/time w/7:00 cap:
9 power snatches
18 power cleans
27 deadlifts
*same weight for all 3 movements, goal is heaviest load you still think allows for completion under the cap (snatches will be the limiter, and are likely to take 2:00-3:00 if they weight is appropriate)
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5:00-10:00 coach-led mobility
Gymnastics skill + aerobic
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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3 sets:
:60 supine plank
:60 med ball or sand bag bear hug hold (not a carry, feet don’t move at all!)
:60 plate or dual DB/KB overhead hold (same deal, no foot movement!
2:00 row/bike/ski
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5:00-10:00 coach-led mobility
Squat & pull strength + triplet + accessory
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
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Every 3:00 for 15:00 (5 sets):
5 back squat, 22X1
5 dual KB or DB bent-over rows
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AMRAP in 10:00:
10 pull-ups or 5 muscle-ups (bar or ring)
20 wall balls
200m row or equivalent
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3 sets:
20 glute bridges
5 slow & controlled V ups
Hinge/press EMOM + sprint chipper
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
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Every :60 for 24:00 (6 sets of each):
1st: 2 deadlifts – touch-and-go if smooth, otherwise re-set between
2nd: :30 bike/row/ski easy
3rd: 6-12 strict handstand push-ups or T hand-release push-ups or 1-3 mat lengths handstand walk
4th: :30 bike/row/ski moderate
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For time:
9 single-arm DB snatches, side 1
12 burpees
15 row calories
12 burpees
9 single-arm DB snatches, side 2
*tough load on the DB that can still be unbroken!
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5:00-10:00 coach-led mobility
Squat & pull strength + AMRAP
3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
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Every :90 for 15:00 (5 sets of each)
1st: 3-2-1-1-1 squat clean singles
2nd: 2 weighted strict pronated pull-ups
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AMRAP in 9:00:
9 toes-to-bar
12 dual DB walking lunges, DB @ shoulders
30 single-unders or 15 crossover single-unders
*same weight for both DB movements, should be tough for 1 on them
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5:00-10:00 coach-led mobility