Cincinnati Strength & Conditioning
The last long AMRAP for a bit? + accessory
2 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 pvc good morning
+
AMRAP in 25:00:
5 squat cleans
10 pull-ups or CTB pull-ups or 5 muscle-ups (bar/ring)
400m run or equivalent ski/bike/row
*load should be tough enough to make singles the way to go throughout
+
3-5 sets:
:15-:30 hollow hold or rock
12 band tricep pressdowns
OR
mobility work
MGW intervals + accessory
2 rounds as warm-up:
10 scap push-ups
10 scap pull-ups
10 pvc overhead squats
+
Every 5:00 for 30:00 (6 sets):
run to 3rd pole & back or 350m row/ski or 700m bike erg
9 pull-ups or 9 Australian CTB pull-ups or 3-4 muscle-ups (your choice bar/ring)
3 squat cleans or 3 squat snatches
*intent is smooth gymnastics & building to a tough final 1-2 sets on the barbell while under slight fatigue from the run… adjust pace/gymnastics/load accordingly to allow for at least :90 rest each interval
+
3-5 sets:
:30 hollow hold
12-15 band tricep pressdowns
OR
mobility work
Hinge & press strength + triplet
3 rounds as warm-up:
10 alternating dead bugs
10 push-ups
:15 T superman hold
+
Every 3:00 for 15:00 (5 sets):
5 clean-grip deadlift, 21X1
5/side single-arm DB Z press, 10X1
+
2 rounds for time w/12:00:
20 handstand push-ups or 10 wall walks
30 kettlebell swings
40 calories
+
5:00-10:00 coach-led mobility work
Hinge & single-arm press strength + triplet
3 rounds as warm-up:
10 alternating dead bugs
1 slow & controlled wall walk or a little handstand walking
+
Every 3:00 for 15:00 (5 sets):
6 clean-grip deadlift, 21X1
6/side single-arm DB Z press, 10X1
+
AMRAP in 8:00:
4 handstand push-ups or 2 wall walks
8 kettlebell swings
16 double-unders
+
5:00-10:00 coach-led mobility work
Single-leg & single-arm strength + triplet + accessory
3 rounds as warm-up:
6 air squats w/alternating single-arm reach overhead
3 standing broad jumps – sub-maximal for all
+
Every 3:00 for 15:00 (5 sets):
10 alternating reverse barbell lunges
5-10/side 3-point DB row
+
2 rounds for time w/12:00 cap:
40 calories
30 wall balls
20 toes-to-bar
+
3 sets optional:
10-15 calf raises
10-15 tibialis raises
OR
5:00-10:00 coach-led mobility work
Partner things
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
1000m row
100 single-arm DB hang clean to overhead
1600m run
100 single-arm DB hang clean to overhead
1000m row
*partners run together, but trade off all in-gym work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down