Cincinnati Strength & Conditioning
Big intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
20 kettlebell swings, light enough to be unbroken
500/400m row or equivalent
5 wall walks or mat lengths handstand walk
*should have roughly 2:00 rest each round, if less than :60 rest adjust any of the movements accordingly
+
3-5 sets:
10-15 tricep extensions – any variation
10-15 curls – any variation
OR
mobility work
Squat & upper pull strength + couplet options + accessory
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
12-16 dual DB walking lunges – test out multiple positions for the DBs (sides/shoulders/overhead)
3-4 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
For time w/10:00 cap:
42 wall balls
9 toes-to-bar
30 wall balls
15 toes-to-bar
18 wall balls
21 toes-to-bar
OR
For time w/10:00 cap:
21 bar muscle-ups
42 dual DB thrusters, 50/35/hand
+
3 sets:
12-15 calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work
Weightlifting & gymnastics press strength + hinge/press AMRAP + accessory
3 rounds as warm-up:
1-2 slow wall walks or mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
1 power snatch (or clean)
1 hang power snatch (or clean) from just below the knees
1 hang power snatch (or clean) from anywhere above the knees
:15-:30 handstand hold or 5 solid strict handstand push-ups (can use a deficit or riser to make 5 reps manageable)
+
AMRAP in 7:00:
1 power clean
2 deadlifts
3 bar-facing burpees
*up to 185/125
OR
AMRAP in 7:00:
3 power snatches, up to 135/95
3 mat lengths handstand walk
+
accumulate 10-20 slow hollow arch rolls
+
coach-led mobility
Partner work!
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
600m row or equivalent bike/ski/Runner
30 single DB/KB box step-ups
15 pull-ups – CTB if possible!
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Hinge 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):
5-4-3-2-1 moderate/tough touch-and-go clean-grip deadlifts w/controlled descent
+
For time:
40 burpees w/lateral hop over DB
80 single-arm DB hang clean to overhead
120 double-unders
*partition as desired or go straight through…
+
3-5 sets:
12-16 alternating DB curls
12-16 band face pulls
OR
5:00-10:00 coach-led mobility
Skills + carries & calories
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 alternating unweighted Turkish get-ups
15 hanging knee raises
+
Every :60 for 12:00 (4 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these catagories: bodyweight pull or press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension, or get-ups
+
24:00 @ sustainable effort:
100′ dual DB/KB overhead carry
150′ Farmer’s walk
200′ bear hug carry
250′ shuttle run
50 row or ski erg calories
+
5:00-10:00 coach-led mobility