Cincinnati Strength & Conditioning
Weightlifting tech/strength + buy-in couplet + accessory
3 rounds as warm-up:
5 scap pull-ups
10 scap push-ups
5 prisoner Kang squats
+
Every 3:00 for 15:00 (5 sets):
3 squat clean singles
*add a jerk to any/all reps if you’re feeling good and comfortable with the movement
+
AMRAP in 10:00:
1000/900m row/ski or 800m run
max in remaining time of [10 wall balls + 10 toes-to-bar]
+
3-5 sets:
10-15 band tricep pressdowns
10 dual DB hammer curls
OR
5:00-10:00 coach-led mobility
Gymnastics skills + carries/breathing
For completion as warm-up:
500m row or ski erg
20 alternating 90/90 sit
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: a little jump rope practice – any variation
+
On a 20:00 clock:
400m row/ski or 800m bike erg or run to the 4th pole & back
max L-sit hold
200′ bear hug carry
200′ Farmer’s walk
max L-sit hold
*tough on both carries again!
+
5:00-10:00 mobility
Squat strength + ugly couplets + abs/shoulders accessories
3 rounds as warm-up:
:05-:10/side single-arm hang from bar
5 pvc Kang squats
:20 hollow rock
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 1/4 back squats
+
AMRAP in 7:00:
1 muscle-up (bar or ring)
1 power clean, up to 185/125
1 front squat
2/2/2
3/3/3
and so on…
OR
AMRAP in 7:00:
7 dual DB hang power cleans
7 dual DB squats
*pick a challenging load that might require breaks on either/both cleans & squats
+
3 sets:
:30/side plank
20 alternating DB shoulder press
OR
5:00-10:00 mobility work
Upper push/pull strength + calorie/lunge/burpee intervals + lower leg accessories
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 shoulder press, 11X1
5-7/side 3-point DB row
+
5 sets for reps:
2:00 of [15/12 calories + 12 alternating bag/ball reverse lunges + line-facing burpees in remaining time]
:60 rest
*high effort on these, intent is fastest pace that might be sustainable, err on the side of too fast
+
accumulate 2:00 hang from bar
Weightlifting tech/strength + hinge/PU/shuttle triplet + lower leg accessories
3 rounds as warm-up:
5 prisoner Kang squats
:15 handstand hold
10 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
1 power snatch
3 hang power snatches from anywhere above the knees
*add an overhead squat to the end if it’s a smooth movement for you, but keep the emphasis on the snatch complex
+
3 rounds for time w/12:00 cap:
21 Russian kettlebell swings
15 pull-ups
9 shuttle runs (1 = 25′ out & back)
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
10 dual DB delt raises
OR
5:00-10:00 mobility work
Sled pull tech + buy-in AMRAPs
For completion as warm-up:
20 pvc Kang squats
jog to 2nd pole & back
+
10:00 sled pull tech work
+
2 rounds for reps:
4:00 of [400m run + burpee broad jumps in remaining time]
2:00 rest
4:00 of [400m run + wall balls in remaining time]
2:00 rest
4:00 of [400m run + row or ski erg meters in remaining time]
2:00 rest
notes/intent:
*heavy load on the sled w/emphasis on hips, footwork, and rope management
*high effort throughout on the 4:00 intervals, goal is best sustainable run pace