Cincinnati Strength & Conditioning
Hinge & press strength + AMRAP triplet
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating single-arm Russian kettlebell swings
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Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 clean-grip deadlift
2-3 wall walks or 4-6 mat lengths handstand push-ups or 6-9 handstand push-ups (strict or kipping)
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AMRAP in 10:00:
10 alternating DB snatches
15 calories
40 double-unders
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5:00-10:00 coach-led mobility work
Squat & upper pull strength + triplet
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
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Every 3:00 for 15:00 (5 sets):
5 back squats, 20X1
3 strict pronated pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
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For time w/10:00 cap:
45 toes-to-bar
90 goblet walking lunges
45 calories – your choice
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5:00-10:00 coach-led mobility
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Weightlifting tech + aerobic/carries/things
3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
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Every :90 for 15:00 (10 sets):
1 power clean
1 split jerk
*light/moderate loads w/continued emphasis on improving jerk tech
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AMRAP in 15:00:
200′ shuttle run
100′ Farmer’s walk
10 burpees
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bis/tris!
Partner AMRAP
10:00 dynamic mobility work – coach-led
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AMRAP in 27:00 w/a partner:
27 double-unders
9 deadlifts, light up to 185/125
3 wall walks
*partners trade off completed movements
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bis/tris/abs of choice or easy walk cool-down
Squat & upper pull strength + couplet
3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
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Every 3:00 for 15:00 (5 sets):
5 front squats, 40X1
5/side 3-point DB rows, 20X1
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AMRAP in 10:00:
10 wall balls
10 calories
20/20
30/30
and so on…
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5:00-10:00 coach-led mobility