Cincinnati Strength & Conditioning
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
Squat & upper pull strength + triplet
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):
3 front squats, 22X1
3 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 9:00:
3 squat cleans, up to 135/85
6 toes-to-bar
15 double-unders
+
5:00-10:00 coach-led mobility work
Hinge & press strength + triplet + accessory
3 rounds as warm-up:
10 alternating bird dogs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
4-6 clean-grip deadlifts, 31X1
4-6 standing dual DB shoulder press
+
3 rounds for time w/12:00 cap:
24 Russian kettlebell swings
15/12 calories – your choice
6 wall walks
+
3 sets optional:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
Partner AMRAP 10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00:
10 calories – your choice bike/row/ski/Runner
8 alternating box step-ups, single DB held any way
6 pull-ups or 2 bar muscle-ups
*partners trade off completed rounds
+
bis/tris/abs of choice or easy walk cool-down
Weightlifting tech + triplet intervals + accessory
3 rounds as warm-up:
8 pvc passthroughs
8 pvc good mornings
8 pvc overhead squats
+
Every :90 for 15:00 (10 sets):
3 hang power snatches (or cleans) from anywhere above the knees
+
3 sets for total reps:
3:00 of [3 deadlifts up to 185/125 + 6 burpees + 12 air squats]
:60 rest
*pick up where you left off each round
+
3-5 sets:
8-12 dual DB curls
8-12 band face pulls
OR
5:00-10:00 coach-led mobility
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