Cincinnati Strength & Conditioning
Partner buy-in + triplet
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
2500m row/ski erg or 5000m bike erg or 3 mile Echo Bike
+
max rounds in remaining time:
5 pull-ups
10 box step-overs, single DB held any way
20 double-unders
*partners split the buy-in as desired before trading off completed movements of the pull-up/box/double-under triplet
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bis/tris/abs of choice or easy walk cool-down
Weightlifting tech/strength + triplet options + accessory
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every :90 for 15:00 (10 sets):
3-3-2-2-2-1-1-1-1-1 hang power cleans
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5 rounds for time w/10:00 cap:
8 Russian kettlebell swings
12 push-ups
8 Russian kettlebell swings
4 burpees
OR
10 rounds for time w/10:00 cap:
2 strict handstand push-ups
4 kipping handstand push-ups
8 Russian kettlebell swings, tough
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3 sets:
10 alternating single-leg V ups
:30/side single-leg wall sit
OR
5:00-10:00 coach-led mobility
Skills & strongman things
For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
10 air squats w/alternating reach overhead
15m bear crawl
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Every :60 for 12:00 (4 sets of each):
min 1: 2-4 standing broad jumps – build in effort set-to-set, if comfortable you can the final set near-maximal
min 2: 1/side Turkish get-up + windmill – load if comfortable
min 3: :10-:20/side single-arm hang from bar/ring OR :20-:40 2-arm hang from bar
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20:00 @ sustainable effort:
100′ overhead carry
150′ Farmer’s walk
200′ bear hug carry
250m row or equivalent ski/bike/run
*all loads moderate/tough, ok to have to break today!
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5:00-10:00 coach-led mobility
Pull/squat/breathing intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc thrusters
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Every 6:00 for 30:00 (5 sets):
:90 of [5 pull-ups + 10 wall balls]
500/400m row/ski (or 1000/800m bike erg or .65/.55 mile Echo Bike or 400m run)
*treat as five :90 high-effort AMRAPs, each followed by a moderate row/ski/bike/run followed by true rest/recovery
*pick up where you left off on the pull-up/wall ball each set (so if you did 5 pull-ups + 10 wall balls + 5 pull-ups in the first set, your next set will begin with 10 wall balls)
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3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work
Weightlifting & shoulder isometric strength + run/lift options + accessory
3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
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Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts, 31X1
:15-:30 handstand hold – against wall or freestanding
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3 rounds for time w/12:00 cap:
327m run (to the 4th pole & back)
15-12-9 dual DB Devil’s press
OR
3 rounds for time w/12:00 cap:
327m run
12 deadlifts, moderate up to 155/105
9 hang power cleans
6 shoulder-to-overhead
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accumulate 2:00 in a hang from bar, starting w/a max hold before chipping away
+
coach-led mobility
Squat & upper pull strength + triplet or couplet + accessory
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 pvc squats – back or overhead
10 pogo jumps
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Every 3:00 for 15:00 (5 sets):
6 front squats, 20X1
3 strict supinated pull-ups – weight/assist as needed for unbroken sets
+
AMRAP in 8:00:
12 calories – your choice
8 toes-to-bar or hanging knee raises or V ups
40′ walking lunges – can be unweighted or loaded w/light wall ball or light sandbag held any way
OR
AMRAP in 8:00:
40′ dual DB walking lunges
2 muscle-ups – bar or ring
40/4
40/6
and so on…
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3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work