Cincinnati Strength & Conditioning
Partner things
10:00 dynamic mobility work – coach-led
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For time w/30:00 cap:
1000m row
100 single-arm DB hang clean to overhead
1600m run
100 single-arm DB hang clean to overhead
1000m row
*partners run together, but trade off all in-gym work as desired with only 1 partner working at a time
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bis/tris/abs of choice or easy walk cool-down
Squat strength + classic couplet + accessory
3 rounds as warm-up:
:30 relaxed hang from bar or 5 toes-to-bar
10 wall balls
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15:00 to build to a heavy (not necessarily max) back squat triple
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21-15-9 for time w/10:00 cap:
Front squats, light up to 115/75
Pull-ups
OR
9-7-5 for time w/10:00 cap:
Overhead squats, moderate up to 135/95
Muscle-ups – your choice rings/bar
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3 sets:
10-15 DB delt raises
10-16 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility
Skills + aerobic/carries/crawls
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
30m walking lunge or duck walk
:60 relaxed hang from bar
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Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD movement for any of these 3
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20:00 @ easily sustainable effort:
1 lap around the gym bear hug carry
2 laps around the gym Farmer’s walk
:30 L-sit or hollow hold
400m row or equivalent
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5:00-10:00 coach-led mobility
GWM intervals + accessory
2 rounds as warm-up:
10 scap push-ups
10 supine scap push-ups
10 pvc good mornings
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Every 6:00 for 30:00 (5 sets):
5 wall walks
10 deadlifts OR 10 sandbag to/over shoulder
500/450m row or ski, 400m run, or 1000/900m bike erg
*intent is smooth/quick/efficient wall walks, moderate loading on the DLs, and a fast pace on the machine/run that still allows you to be recovered by the start of the next set (at least 2:00 rest)
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3-5 sets:
9-12 band curls
9-12 band tricep pressdowns
OR
mobility work
Weightlifting squat strength + chipper + accessory
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
20-40 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
5-4-3-2-1-1 overhead squats or front squats, 31X1
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For time w/10:00 cap:
20 hang squat cleans up to 155/105 or hang squat snatches up to 115/75
40 toes-to-bar
60 calories – your choice
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3 sets optional:
10-15 calf raises
10-15 tibialis raises
OR
5:00-10:00 coach-led mobility work
Hinge & press strength + couplet
3 rounds as warm-up:
10 alternating dead bugs
10 kettlebell swings
1 slow & controlled wall walk
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Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 halting clean-grip deadlift w/:01 pauses just below the knees on the way up & down each rep, re-set between reps
6-10 (3-5/side) alternating DB Z press w/short pause @ the top of each
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10 rounds for time w/10:00 cap:
3 power cleans, moderate up to 185/125 or 3 power snatches up to 135/95
3 bar-facing burpees or 3 mat widths handstand walk
*load should encourage singles on the cleans but still allow for :60 or less per round
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5:00-10:00 coach-led mobility work