Cincinnati Strength & Conditioning
Partner work
10:00 dynamic mobility work – coach-led
+
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
+
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
Gymnastics skills + aerobic/carries/crawls
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m 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:
200m row or equivalent bike/ski
200′ bear hug carry
200m row
100′ walking lunges
200m row
50′ bear crawl
*25′ turnarounds on everything
+
5:00-10:00 coach-led mobility
Hinge & press strength + triplet + accessory
3 rounds as warm-up:
10 alternating bird dogs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
4-3-2-2-2 clean-grip deadlifts, 31X1
8-10 dual DB bench press or floor press
+
For time w/10:00 cap:
8 wall walks or mat lengths handstand walk
40 Russian kettlebell swings
6 wall walks or mat lengths handstand walk
30 Russian kettlebell swings
4 wall walks or mat lengths handstand walk
20 Russian kettlebell swings
+
3 sets optional:
12-5 calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work
Partner work
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
400m run together
400m row or ski erg
40 single DB box step-overs
40 toes-to-bar
*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