Cincinnati Strength & Conditioning
Weightlifting tech/strength + AMRAP + accessory
3 rounds as warm-up:
1-2 slow wall walks or mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:15-:30 active hang from bar (top of scap pull-up)
+
Every 2:30 for 15:00 (6 sets):
2 power clean & jerks – continued emphasis on jerk footwork
+
AMRAP in 7:00:
7/side single-arm DB hang clean to overhead
14 burpees w/lateral hop over the DB
+
3 sets:
:30 supine plank
:30 hollow hold
+
coach-led mobility
Long partner AMRAP
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
24 single DB/KB box step-overs
400m row or equivalent
24 toes-to-bar or muscle-ups (each RMU = 2 TTB, each RMU = 3 TTB)
400m row or equivalent
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Hinge & press strength + chipper + accessory
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 2:30 for 15:00 (5 sets):
3 moderate/tough touch-and-go clean-grip deadlifts w/controlled descent
+
For time w/10:00 cap:
9 wall walks or 18 strict handstand push-ups or 27 handstand push-ups
18 hang power cleans, moderate/tough up to 185/125
72 double-unders
18 hang power cleans
9 wall walks or 18 strict handstand push-ups or 27 handstand push-ups
+
3-5 sets:
8-12 alternating DB curls
8-12 band face pulls
OR
5:00-10:00 coach-led mobility
Gymnastics skill + aerobic/carries/crawls/holds
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
20 alternating windmills
:30 hanging knee raise hold
+
Every :60 for 15:00 (5 sets of each):
min 1: toes-to-bar or bar muscle-up tech
min 2: handstand tech
min 3: jump rope tech
+
20:00 @ sustainable effort:
200′ plate or dual DB/KB overhead carry
300′ Farmer’s walk
400′ shuttle run
500m row/ski or 1000m bike erg
+
5:00-10:00 coach-led mobility
Big intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
250/200m row or equivalent
10 wall balls
10 pull-ups – CTB if proficient
10 wall balls
250/200m row or equivalent
*should have roughly 2:00 rest each round, if less than :60 rest adjust any of the movements accordingly
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work
Weightlifting tech/strength + chipper + accessory
3 rounds as warm-up:
1-2 slow wall walks or mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
3 power clean & jerks – emphasis on jerk footwork
+
For time w/10:00 cap:
15 power cleans
30 deadlifts
45 bar-facing burpees or 15 mat lengths handstand walk
*up to 185/125
+
accumulate 10-20 slow hollow arch rolls
+
coach-led mobility