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
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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
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AMRAP in 10:00:
1000/900m row/ski or 800m run
max in remaining time of [10 wall balls + 10 toes-to-bar]
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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
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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
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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!
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5:00-10:00 mobility
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
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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
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3 rounds for time w/12:00 cap:
21 Russian kettlebell swings
15 pull-ups
9 shuttle runs (1 = 25′ out & back)
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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
Big partner AMRAP
10:00 dynamic mobility work – coach-led
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AMRAP in 30:00 w/partner:
250/200m row or ski erg
15 box step-overs, 20/14 wall ball held any way
50′ tough Farmer’s walk
*partners trade off completed movement throughout
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bis/tris/abs of choice or easy walk cool-down
Hinge & upper press strength + buy-in couplet + accessory
3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
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Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, 21X1
6-9/side single-arm DB bench press
+
AMRAP in 10:00:
1000/900m row/ski or 800m run
max in remaining time of [5/side single-arm DB shoulder-to-overhead + 10 toes-to-bar]
+
3-5 sets:
8-12 band tricep pressdowns
8-12 band face pulls
OR
5:00-10:00 coach-led mobility
Gymnastics skills + aerobic/carries/crawls
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: 5/side unweighted rear foot elevated split squats OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
On a 20:00 clock:
200m row/ski or 400m bike erg
100′ bear hug carry
100′ Farmer’s walk
:20 L-sit or hollow hold
easy row/bike/ski/run in remaining time
*tough on both carries!
+
5:00-10:00 mobility