Cincinnati Strength & Conditioning
A triplet of partner couplets
10:00 dynamic mobility work – coach-led
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For time w/30:00 cap:
3 rounds of [500/450/400m row or ski erg + 25 wall balls]
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3 rounds of [15 toes-to-bar + 500/450/400m row/ski]
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3 rounds of [25 wall balls + 15 toes-to-bar]
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Single-leg strength + intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc good mornings
5 pvc squats
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Every :90 for 12:00 (4 sets of each):
1st: 8-10 R rear foot elevated split squats
2nd: 8-10 L rear foot elevated split squats
*load w/DB, KB, or ball/bag in goblet/bear hug position
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5 sets for total calories:
2:00 of [300′ shuttle run + 150′ tough Farmer’s walk + max in remaining time calories]
:60 rest
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3-5 sets:
8-10 bicep curls
8-10 tricep pressdowns/extensions
OR
mobility work
CSC Butterball Run – Otto Armleder Park @ 9 AM
Partner work
10:00 dynamic mobility work – coach-led
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AMRAP in 30:00:
500m row or ski erg
40 wall balls
300m run together
200′ dual KB/DB Farmer’s walk
*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
Partner AMRAP
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00:
600m row or ski erg
45 Russian kettlebell swings
300m run together
15 wall walks or mat lengths handstand walk
*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
Partner work!
10:00 dynamic mobility work – coach-led
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AMRAP in 25:00:
400m row or ski erg
400m run together
40 single-arm DB hang clean to shoulder
40 single-arm DB shoulder to overhead
*pick a DB that makes at least one of the 2 movements tough!
*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