Cincinnati Strength & Conditioning
Partner ARMAP
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
1000/950/900m (MM/MF/FF) row or ski erg
50 wall balls – maybe a little heavier than normal today?
500′ Farmer’s walk
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Hinge strength + couplet + accessory work
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 3:00 for 15:00 (5 sets):
10-8-6-4-2 moderate/tough touch-and-go clean-grip deadlifts
+
10-8-6-4-2 w/10:00 cap:
Shuttle runs [1 = 25′ out & back)
Dual DB Devil’s press
+
3-5 sets:
8-10 alternating DB curls
8-10 band face pulls
OR
5:00-10:00 coach-led mobility
Gymnastics skill + aerobic/carries/crawls
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
20 alternating windmills
10 hanging knee raises
+
Every :60 for 15:00 (5 sets of each):
min 1: toes-to-bar or bar muscle-up tech
min 2: handstand tech
min 3: jump rope tech
+
20:00 @ sustainable effort:
1 lap around the gym overhead carry
2 laps around the gym Farmer’s walk
3 laps around the gym bear hug carry
600m row/ski or 1200m bike erg
+
5:00-10:00 coach-led mobility
Big intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 5:00 for 30:00 (6 sets):
500/400m row or equivalent
10 toes-to-bar or 5 bar muscle-ups
50′ dual DB walking lunges – held any way
*should have at least :60 rest each round, if less on any round adjust any of the movements accordingly on the next
+
5 sets:
6-8 tricep extensions – any variation
6-8 curls – any variation
OR
mobility work
Weightlifting tech/strength + AMRAP + accessory
3 rounds as warm-up:
2 slow wall walks or mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:15-:30 active hang from bar (top of scap pull-up)
+
Every :90 for 15:00 (10 sets):
1 power clean & jerk – continued emphasis on jerk footwork
+
AMRAP in 7:00:
7 dual DB hang power cleans
7 burpees w/lateral hop over a single DB
21 double-unders
+
3 sets:
:30 supine plank
:30 hollow hold
+
coach-led mobility
Squat & upper pull strength + couplet + accessory
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
3 front squats
6-9/side 3-point DB rows
+
For time w/10:00 cap:
27-21-15 pull-ups or 9-7-5 muscle-ups
27-21-15 calories
+
3 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work