Cincinnati Strength & Conditioning
Weightlifting tech & other things
3 rounds easy:
10 pvc passthroughs
5 pvc overhead squats
10 alternating toes-to-touches from plank
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Every :60 for 10:00 (10 sets):
1 hang clean pull from just above the knees
1 hang clean from just above the knees
1 jerk
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3 sets:
3:00 bike/row/ski
:60 plank on ground or supine plank
3:00 bike/row/ski – different from the 1st
:60 top of glute bridge hold or wall sit
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bis/tris!
Partner AMRAPs
10:00 dynamic mobility work – coach-led
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For reps w/a parter:
10:00 of [5 pull-ups + 10 push-ups + 15 air squats]
5:00 rest
10:00 of [20 row calories + 40 double-unders]
*partners trade off all work as desired w/only 1 working at a time
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bis/tris/abs of choice or easy walk cool-down
Weightlifting + barbell couplet
2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
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Every 2:30 for 15:00 (6 sets):
2 snatch-grip deadlifts, moderate/tough & solid w/reset on ground between reps
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10-8-6-4-2 for time w/7:00 cap:
Power cleans
Shoulder-to-overhead
*select a moderate weight you think will still allow you to finish under the cap
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5:00-10:00 coach-led mobility
Gymnastics skill + aerobic recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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15:00 @ moderate effort:
1 lap around the gym bear crawl
1 lap around the gym tough Farmer’s walk
:30 hollow hold or hollow rock
:30 top of glute bridge
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5:00-10:00 coach-led mobility
Squat/pull intervals + row/lunge/double-under intervals + accessory
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
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4 sets:
:90 of [8-12 light/moderate overhead or front squats from the ground + accumulate steady pull-ups (CTB if possible) or toes-to-bar or bar muscle-ups in remaining time]
:90 rest
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3 sets for reps:
3:00 of [300/250m row + 50′ dual DB walking lunges (25′ out & back) + max in remaining time double-unders]
:60 rest
*your choice overhead/shoulders/sides on the lunges
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2-3 sets:
16-20 alternating DB curl & presses
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows
Post-Open EMOM – hinge & press
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
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Every :60 for 32:00 (8 sets of each):
1st: 1-2 wall walks or 1-3 mat lengths handstand walk
2nd: 2-4 touch-and-go deadlifts
3rd: 8-12 sit-ups – any variation
4th: :40 bike/row/ski @ moderate effort
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5:00-10:00 coach-led mobility