Cincinnati Strength & Conditioning
Partner work
10:00 dynamic mobility work – coach-led
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AMRAP in 25:00:
400m run together
400m row or ski erg
40 single DB box step-overs
40 toes-to-bar
*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
Weightlifting tech + classic couplet + accessory
3 rounds as warm-up:
8 pvc passthroughs
8 pvc good mornings
8 pvc overhead squats
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Every :90 for 15:00 (10 sets):
5-5-4-4-3-3-2-2-1-1 hang power snatches (or cleans) from anywhere above the knees
+
21-15-9 for time w/9:00 cap:
Deadlifts, up to 225/155
Bar-facing burpees or handstand push-ups
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3-5 sets:
10 dual DB curls
10 band face pulls
OR
5:00-10:00 coach-led mobility
Skills + aerobic/crawls/carries
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
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20:00 @ easily sustainable effort:
400m row or equivalent bike/ski
200′ bear hug carry
100′ Farmer’s walk
50′ bear crawl
*25′ turnarounds on everything
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5:00-10:00 coach-led mobility
GWMWG intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc good mornings
5 pvc squats
+
Every 5:00 for 30:00 (6 sets):
4-6 pull-ups – CTB if efficient!
3 squat cleans or squat snatches
271m run (3rd pole & back) or row/bike/ski equivalent
3 squat cleans or squat snatches
4-6 pull-ups
*continued emphasis on quick/smooth transitions throughout
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3-5 sets:
9-12 bicep curls
9-12 tricep pressdowns/extensions
OR
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):
5-4-3-3-3 clean-grip deadlifts, 31X1
10 dual DB bench press or floor press
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AMRAP in 8:00:
2 wall walks
8 alternating DB snatches
16 double-unders
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3 sets optional:
12-16 calf raises
12-16 tibialis raises
OR
5:00-10:00 coach-led mobility work
Squat & upper pull strength + couplet
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 front squats, 22X1
3-2-1-1-1 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
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For time w/12:00 cap:
20 toes-to-bar or 12 bar muscle-ups
40 walking lunges w/dual DBs @ sides
15 toes-to-bar or 9 bar muscle-ups
30 walking lunges w/dual DBs @ shoulders
10 toes-to-bar or 6 bar muscle-ups
20 walking lunges w/single DB overhead
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5:00-10:00 coach-led mobility work