Cincinnati Strength & Conditioning
Squat strength + triplet
3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
Every 2:00 for 10:00:
5-4-3-2-1 back squats, 20X1
+
3 rounds for time w/15:00 cap:
40/30 row calories
30 wall balls
20 pull-ups
OR
3 rounds for time w/15:00 cap:
10 muscle-ups – bar or ring
30 alternating pistols
500m row
+
5:00-10:00 coach-led mobility
Hinge & press strength + couplet
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts
3 wall walks
+
AMRAP in 7:00:
3 power cleans
18 T hand-release push-ups
6/18
9/18
and so on…
OR
AMRAP in 7:00:
3 handstand push-ups
3 power cleans, 185/125
6/3
9/3
12/6
15/6
18/6
21/9
and so on…
+
5:00-10:00 coach-led mobility
Weightlifting tech + other stuff
5 rounds easy:
:30 wall sit march
10 alternating shoulder taps from plank or top of wall walk
30 single-unders
+
Every :60 for 12:00 (12 sets):
1 hang clean pull from just below the knees
1 hang power clean from just above the knees
1 hang power clean from just below the knees
+
AMRAP in 12:00:
20 calories
20 double-unders
20 mat lengths bear crawl (10 out & back)
20 double-unders
+
bis/tris!
Partner AMRAP
10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
400m run
10-20-30… dual DB squat clean
10-20-30… burpees
*so 400/10/10, 400/20/20, and so on…
*partners trade off all work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Snatch tech + triplet
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
1 snatch pull
1 power snatch
1 hang power snatch from just below the knees
1 hang power snatch from anywhere above the knees
+
AMRAP in 10:00:
8 toes-to-bar
10 single-arm DB hang clean & jerk
14/12 calories
+
5:00-10:00 coach-led mobility
Gymnastics skill + aerobic
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:15-:30/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech OR pistol tech work (can be full reps, negatives, or :10-:15/side bottom of pistol hold)
+
15:00 @ sustainable effort:
1 lap around gym bear crawl or 5-10 mat lengths handstand walk
200m run (or equivalent)
20 sit-ups w/med ball
200m run (or equivalent)
+
5:00-10:00 coach-led mobility