Cincinnati Strength & Conditioning
Hinge strength + triplet
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks or 2 mat lengths handstand walk
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Every 2:00 for 12:00 (6 sets):
3 snatch-grip deadlifts, 31X1
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3 rounds for time w/15:00 cap:
400m run
21 deadlifts, light/moderate up to 185/125
21 bar-facing burpees
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5:00-10:00 coach-led mobility
Squat & pull strength + couplet
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
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12:00 to build to a challenging squat clean single
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6 rounds for time w/a partner and 12:00 cap:
15 toes-to-bar
15 dual DB squats, up to 60/40/hand @ shoulders
*partners trade off completed rounds so each does 3
OR
6 rounds for reps w/a partner:
2:00 of [21 toes-to-bar + max in remaining time front squats @ 225/155 from the ground – should be challenging but manageable for sets of 5+ when fresh (which, you know, you won’t be)
*partner trade off completed rounds so each does 3 rounds
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5:00-10:00 coach-led mobility
Weightlifting tech + aerobic recovery
10:00 @ very easy effort:
1/side slow Turkish get-up + windmill
:30 superman or Sorenson hold
50 single-unders
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Every :60 for 15:00 (15 sets):
1 push jerk
1 split jerk
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2 rounds for completion @ moderate effort:
2:30 ski erg
2:30 bike
2:30 row
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bis/tris!
Partner things
10:00 dynamic mobility work – coach-led
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For time w/partner w/30:00 cap:
2000m run
50 wall walks
200 alternating DB snatches
*movements can be completed in any order but each must be completed in their entirety before moving on to the next movement
*partners trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
Squat & pull strength + AMRAP
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
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Every 3:00 for 15:00 (5 sets):
2 back squats, 40X1
3-5 bent-over dual DB rows
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AMRAP in 10:00:
5 pull-ups
10 wall balls
20 double-unders
OR
AMRAP in 10:00:
10 CTB pull-ups
20 alternating pistols
40 double-unders
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5:00-10:00 coach-led mobility
Gymnastics skills + other things
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:15-:30/side single-arm hang from bar
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech or pistol progressions
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15:00 @ sustainable effort:
400m single-arm Farmer’s walk – switch as needed but don’t put it down!
400m bag carry – held any way but don’t put it down!
easy row/bike/ski in any remaining time
+
5:00-10:00 coach-led mobility