Cincinnati Strength & Conditioning
Partner training
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
250/200m row or ski erg or 500/400m bike erg or 200m Air Runner
50′ walking lunges w/wall ball
10 toes-to-bar or 5 muscle-ups
*partners trade after each completed movement
+
bis/tris/abs of choice or easy walk cool-down
Skill development + aerobic capacity
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 alternating unweighted Turkish get-ups
15 hanging knee raises
+
Every :60 for 12:00 (4 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these catagories: bodyweight pull or press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension, or get-ups
+
24:00 @ sustainable effort:
max hang from bar up to :60
15/12 calories
max hollow hold up to :60
15/12 calories
:60 bear hug hold
15/12 calories
+
5:00-10:00 coach-led mobility
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
+
Every :90 for 12:00 (4 sets of each):
1st: 5-7 R rear foot elevated split squats, 3010
2nd: 5-7 L rear foot elevated split squats, 3010
+
4 sets for total upper pulling reps:
3:00 of [400′ shuttle run (25′ out & back) + 250/200m row or equivalent bike/ski/Runner + max in remaining time tough upper pulling variation (CTB, MU, strict/kipping chin-over-bar, etc.]
:60 rest
+
3-5 sets:
5 dual DB Zottman curls
10-15 tricep band pressdowns
OR
mobility work
Partner things!
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
20/16 calories
8 med ball or sandbag ground-to-shoulder or 6 power cleans
4 wall walks or mat lengths handstand walk
*partners trade after each completed movement
*if opting for power cleans choose a weight that’s heavy enough that singles are the way to go
+
bis/tris/abs of choice or easy walk cool-down
New Year’s Partner Extravaganza!
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 alternating unweighted Turkish get-ups
10 toes-to-bar
+
For total calories w/partner:
8:00 of [row while partner holds a plank]
4:00 rest
8:00 of [ski erg while partner holds a sandbag, med ball, or dual KBs in a bear hug or front rack]
4:00 rest
8:00 of [bike erg calories while partner hangs from a bar]
*trade off as desired throughout, but calories cannot be accumulated unless partner is holding there plank/rack/hang
+
accessory work or mobility of choice
Partner things!
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
20/16 row or ski erg calories
15 wall balls
100′ tough Farmer’s walk or 5 muscle-ups
*partners trade after each completed movement
+
bis/tris/abs of choice or easy walk cool-down