Cincinnati Strength & Conditioning
Partner work!
10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
40/32 calories
400′ walking lunges w/single DB/KB held anywhere
40/32 calories
100 pull-ups
40/32 calories
100 goblet squats
40/32 calories
400m run together
40/32 calories
*split all in-gym work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
Upper press strength + triplet + accessory
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 bench press, 30X1
12 band face pulls
+
5 rounds for time w/10:00 cap:
16 DB hang snatches – switch arms as desired
8 burpees over the DB
8-16-24-32-40 double-unders
+
3-5 sets:
12 alternating DB curl & press
OR
5:00-10:00 coach-led mobility
Gymnastics skills + strongman-ish breathing
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: 5-10 strict pull-ups – band-assist to get at least 5 unbroken
min 2: 2-3 wall walks or mat lengths handstand walk or freestanding handstand hold attempts
min 3: jump rope tech
+
20:00 @ sustainable effort:
2 laps around the gym tough Farmer’s walk
15 calories – your choice
2 laps around the gym tough bear hug carry
15 calories
+
5:00-10:00 coach-led mobility
Alternating strength/gymnastics & breathing intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc overhead squats
+
Every 3:00 for 30:00 (5 sets of each):
1st: 10 wall balls + 10 toes-to-bar (or 5 muscle-ups) + 10 wall balls
2nd: 500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*heavy or high on the wall ball if you can still manage unbroken 10s
+
3-5 sets:
15 tricep extensions – any variation
15 curls – any variation
OR
mobility work
Weightlifting + triplet + accessory
3 rounds as warm-up:
5 prisoner Kang squats
:30 handstand hold
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 jerk – split or push
1 power clean
*drop & reset before the final clean
+
3 rounds for time w/12:00 cap:
400m row or equivalent
12 push-ups or 8 handstand push-ups
12 deadlifts, moderate up to 255/175
12 push-ups or 8 handstand push-ups
+
8 sets:
:20 Russian twists
:10 rest
+
coach-led mobility
Single-leg/single-arm strength + triplet + accessory
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5-10 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
8-10 alternating reverse lunges w/barbell on back
8-10 alternating DB rows from plank
+
AMRAP in 10:00:
5 pull-ups (CTB if proficient)
15 air squats
250′ shuttle run
+
3-5 sets:
12 calf raises
16 tibialis raises
OR
5:00-10:00 coach-led mobility work