Cincinnati Strength & Conditioning
Partner things
10:00 dynamic mobility work – coach-led
+
5 rounds for time w/partner w/30:00 cap:
100′ (2 x 25′ out & back) burpee broad jumps
run to 4th pole & back
500m row
*run together but trade off in-gym work as desired
+
bis/tris/abs of choice or easy walk cool-down
Skill + aerobic/carries
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 scap pull-ups
+
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 or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 row/row/ski/run @ easily sustainable effort:
*begin every 4:00 (including the start) with 1 lap around the gym Farmer’s walk + 1 lap around the gym bear hug carry
+
5:00-10:00 coach-led mobility
Long AMRAP + accessory
2 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 pvc good morning
+
AMRAP in 24:00 (!):
3 wall walks
4 power cleans or sand bag ground-to-shoulder
500m row or equivalent ski/bike
*load (and time) should make singles the way to go on the cleans/ground-to-shoulder)
+
3-5 sets:
:15-:30 hollow hold or rock
6-8 light dual DB delt raises
OR
mobility work
Partner triplet
10:00 dynamic mobility work – coach-led
+
3 rounds for time w/30:00 cap:
800m run
60 wall balls
400′ dual DB/KB Farmer’s walk (25′ turn-arounds)
*partners split all work evenly – 400/400m, 30/30 wall balls, 200/200′ Farmer’s walk
+
bis/tris/abs of choice or easy walk cool-down
Skills + cyclical/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
+
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 or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 row @ easily sustainable effort:
*begin every 4:00 (including the start) with 10-15 push-ups + 1 lap around the gym tough Farmer’s walk
+
5:00-10:00 coach-led mobility
MGW intervals + accessory
2 rounds as warm-up:
10 scap push-ups
10 scap pull-ups
10 pvc overhead squats
+
Every 5:00 for 30:00 (6 sets):
run to 3rd pole & back or 350m row/ski or 700m bike erg
9 pull-ups or 9 Australian CTB pull-ups or 3-4 muscle-ups (your choice bar/ring)
3 squat cleans or 3 squat snatches
*intent is smooth gymnastics & building to a tough final 1-2 sets on the barbell while under slight fatigue from the run… adjust pace/gymnastics/load accordingly to allow for at least :90 rest each interval
+
3-5 sets:
:30 hollow hold
12-15 band tricep pressdowns
OR
mobility work