Cincinnati Strength & Conditioning
Partner work!
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
400m row or ski erg
400m run together
40 single-arm DB hang clean to shoulder
40 single-arm DB shoulder to overhead
*pick a DB that makes at least one of the 2 movements tough!
*partners run together and split all in-gym work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Squat & upper pull strength + classic couplet + accessory
3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 walking lunges
+
Every 3:00 for 15:00 (5 sets):
5 back squats
5-10 dual DB/KB bent-over rows
+
21-15-9 for time w/9:00 cap:
Dual DB or sandbag squats
Pull-ups – CTB if efficient enough to finish under the cap
+
3 sets:
9-12 dual DB delt raises
9-12 shrugs
OR
5:00-10:00 coach-led mobility
Gymnastics skills + aerobic/carries/crawls
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 hollow-arch swings
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Every :60 for 15:00 (5 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these categories: gymnastics pull, gymnastics press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension
+
20:00 @ easily sustainable effort:
200m row or equivalent bike/ski
200′ bear hug carry
200m row
100′ walking lunges
200m row
50′ bear crawl
*25′ turnarounds on everything
+
5:00-10:00 coach-led mobility
Lifting + breathing + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
10:00 to build to a tough power clean or power snatch single
+
5:00 rest
+
AMRAP in 15:00:
18/15 calories – your choice
12 burpees over the bar
+
3-5 sets:
:15-:30 hollow hold or rock
10-15 band curls
OR
mobility work
Squat & upper pull strength + triplet
3 rounds as warm-up:
5 prisoner good mornings
10 prisoner walking lunges
10 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 1 & 1/4 front squats
3-3-3-3-3 strict supinated CTB pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 8:00:
2 muscle-ups or 4 pull-ups
8 lunges w/med ball or sandbag
16 double-unders
+
5:00-10:00 coach-led mobility work
Hinge & press strength + triplet + accessory
3 rounds as warm-up:
10 alternating bird dogs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
4-3-2-2-2 clean-grip deadlifts, 31X1
8-10 dual DB bench press or floor press
+
For time w/10:00 cap:
8 wall walks or mat lengths handstand walk
40 Russian kettlebell swings
6 wall walks or mat lengths handstand walk
30 Russian kettlebell swings
4 wall walks or mat lengths handstand walk
20 Russian kettlebell swings
+
3 sets optional:
12-5 calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work