Cincinnati Strength & Conditioning
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
+
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
+
AMRAP in 8:00:
2 wall walks
8 alternating DB snatches
16 double-unders
+
3 sets optional:
12-16 calf raises
12-16 tibialis raises
OR
5:00-10:00 coach-led mobility work
Partner AMRAP
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
500m row or ski erg
400m run together
30 deadlifts, up to 225/155
*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 + triplet intervals + 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):
5-4-3-2-1 1 & 1/4 back squats
5-10/side 3-point DB rows
+
3 sets for total reps:
3:00 of [6 dual DB squats + 5 burpees + 4 pull-ups]
:60 rest
*pick up where you left off each round
*can sub a sand bag or medball for the DB
+
3 sets:
10-15 dual DB delt raises
10-15 shrugs
OR
5:00-10:00 coach-led mobility
Skills & aerobic capacity development
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 hollow-arch swings
+
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:
400′ shuttle run
300m row or equivalent bike/ski
200′ bear hug carry
100′ walking lunges
*25′ turnarounds on everything
+
5:00-10:00 coach-led mobility
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):
3 front squats, 22X1
3 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 9:00:
3 squat cleans, up to 135/85
6 toes-to-bar
15 double-unders
+
5:00-10:00 coach-led mobility work