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
Partner things
10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
2000m run
50 wall walks
200 alternating DB snatches
*movements can be completed in any order but each must be completed in their entirety before moving on to the next movement
*partners trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
5 scap pull-ups
10 alternating toe touches from plank
10 alternating prisoner reverse lunges
+
10:00 movement prep
+
For time w/12:00 cap:
21 pull-ups
42 double-unders
21 thrusters, 95/65
18 CTB pull-ups
36 double-unders
18 thrusters, 115/75
15 bar muscle-ups
30 double-unders
15 thrusters, 135/85
+
2-3 sets:
10-15/side light band external rotations
:30 hollow hold
OR
mobility work
*both if time allows
3 sets as warm-up:
:20 hollow hold
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 6 sets:
3 moderate front squats, 21X1 OR take 15:00 to build to a heavy triple if your movement is already solid
+
1 set:
max reps up to 20 goblet squats @ roughly 50% of bodyweight, can use a KB or DB
*perfect ROM for all reps, clearly below parallel and full hip & knee extension @ top
+
AMRAP in 5:00:
Strict pronated pull-ups w/clear chin-over-bar at top
*return to full dead hang to finish all reps even if down to singles (so no dropping off the bar from the top)
*if no strict pull-ups perform 10 alternating DB rows from plank every :60 for 5 sets
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10m slow & low bear crawl
1/side 3-way straight-leg raise w/:01 pause @ top of each position
:30 supine plank
+
Every 2:00 for 10:00 (5 sets):
1 clean-grip deadlift w/:01 pause just below knees on way up
1 clean pull from :01 pause just below knees on way up
1 clean pull w/no pauses
+
10:00 to build to a tough hang power clean from just below the knees
+
AMRAP in 5:00:
Strict handstand push-ups OR perfect push-ups (no hand-release, chest & only chest touching floor @ bottom, full lock-out @ top, solid plank throughout
+
5:00-10:00 coach-led mobility
*assessing/testing a couple things today, keep the push-up reps perfect even if that means low total output
2 rounds as warm-up:
15 light band pass-throughs
15 light band pull-aparts
15m unweighted walking lunges
3 rounds easy w/20:00 cap:
10 alternating light Turkish get-ups
800m row or 600m ski erg or 1600m bike erg or 1 mile Assault/Echo Bike
+
For completion, not for time:
:90 handstand hold
:90 med ball bear hug hold
:90 L-sit or top of dip support
:90 heavy Farmer’s hold
*break as needed throughout but complete in order
+
5:00-10:00 mobility work – coach-led
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