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
Squat & upper pull strength + couplet
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):
5-3-1-1-1 front squats, 22X1
3-2-1-1-1 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
For time w/12:00 cap:
20 toes-to-bar or 12 bar muscle-ups
40 walking lunges w/dual DBs @ sides
15 toes-to-bar or 9 bar muscle-ups
30 walking lunges w/dual DBs @ shoulders
10 toes-to-bar or 6 bar muscle-ups
20 walking lunges w/single DB overhead
+
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
WGMGW repeats + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every 5:00 for 30:00 (6 sets):
3 power cleans or power snatches
6-9 push-ups or handstand push-ups
300m row/ski or 600m bike erg or 271m run (3rd pole & back)
6-9 push-ups or handstand push-ups
3 power cleans or power snatches
*load for quick singles on the barbell
+
3-5 sets:
:15-:30 hollow hold or rock
15 band curls
OR
mobility work
Skills + aerobic/crawls/carries/jumps
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
30m 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
200′ Farmer’s walk
50′ walking lunges
50′ burpee broad jumps
*25′ turnarounds on everything
+
5:00-10:00 coach-led mobility
WGMGW intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every 5:00 for 30:00 (6 sets):
3 hang squat cleans or hang squat snatches
4-6 toes-to-bar or 2-3 muscle-ups (ring/bar)
271m run (3rd pole & back) or row/bike/ski equivalent
4-6 toes-to-bar or 2-3 muscle-ups (ring/bar)
3 hang squat cleans or hang squat snatches
*load for unbroken on the barbell, emphasis on smooth reps and transitions throughout
+
3-5 sets:
10-15 band bicep curls
10-15 band tricep pressdowns
OR
mobility work