Cincinnati Strength & Conditioning
Weightlifting + AMRAP + accessory
3 rounds as warm-up:
5 prisoner Kang squats
:15-:30 handstand hold
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
3 power cleans
1 jerk – split or push
+
AMRAP in 10:00:
5 deadlifts, light up to 225/155 – should be able to be completed unbroken
10 push-ups
200′ shuttle run
+
8 sets:
:20 hollow hold
:10 rest
+
coach-led mobility
Similar to last week, but different
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/partner:
50 box step-overs w/wall ball
1000/900/800m (MM/MF/FF) row or ski erg
50 toes-to-bar
800m run
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Press strength + choose-your-own-adventure + 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):
4-4-4-4-4 bench press, 30X1
8-12 band face pulls
+
For time w/12:00 cap:
90 single-arm DB snatches
60 burpees over the DB
OR
For time w/12:00 cap:
90 calories
30 mat lengths handstand walk
*partition as desired
+
3-5 sets:
10 alternating DB curls
10 band pull-aparts
OR
5:00-10:00 coach-led mobility
Strongman things + calories, holds, and jumps
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: sled push
min 2: 50′ heavy Farmer’s walk
min 3: 50′ tough bear hug carry
+
20:00 @ sustainable effort:
:30 hollow hold or plank
15 calories – your choice
60 single-unders or 30 double-unders or 30 cross-over single-unders
15 calories
+
5:00-10:00 coach-led mobility
Alternating 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: 15 wall balls or 10 dual DB thrusters + 250/200m row or equivalent ski erg or bike
2nd: 10 pull-ups or CTB pull-ups or 5 muscle-ups (bar or ring) + 250/200m row or equivalent
*should have :60+ rest each set, adjust accordingly
+
3-5 sets:
10 tricep extensions – any variation
10 curls – any variation
OR
mobility work
Weightlifting + hinge & run chipper + accessory
3 rounds as warm-up:
6 prisoner Kang squats
6-9 push-ups
9-12 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 hang power clean
1 jerk – split or push
+
For time w/10:00 cap:
21 deadlifts, light up to 225/155
400m run
15 deadlifts
400m run
9 deadlifts
*deadlifts should be able to be completed with quick singles or even big touch-and-go sets if comfortable
+
3 sets:
20 Russian twists w/wall ball
+
coach-led mobility