Cincinnati Strength & Conditioning
A triplet of partner couplets
10:00 dynamic mobility work – coach-led
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For time w/30:00 cap:
3 rounds of [500/450/400m row or ski erg + 25 wall balls]
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3 rounds of [15 toes-to-bar + 500/450/400m row/ski]
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3 rounds of [25 wall balls + 15 toes-to-bar]
*partners trade off all work as desired w/only 1 working at a time
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bis/tris/abs of choice or easy walk cool-down
Partner work!
10:00 dynamic mobility work – coach-led
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AMRAP in 25:00:
400m row or ski erg
400m run together
40 single-arm DB hang clean to shoulder
40 single-arm DB shoulder to overhead
*pick a DB that makes at least one of the 2 movements tough!
*partners run together and split all in-gym work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Gymnastics skills + aerobic/carries/crawls
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 hollow-arch swings
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Every :60 for 15:00 (5 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these categories: gymnastics pull, gymnastics press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension
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20:00 @ easily sustainable effort:
200m row or equivalent bike/ski
200′ bear hug carry
200m row
100′ walking lunges
200m row
50′ bear crawl
*25′ turnarounds on everything
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5:00-10:00 coach-led mobility
Partner work
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
400m run together
400m row or ski erg
40 single DB box step-overs
40 toes-to-bar
*partners run together and split all in-gym work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Skills + aerobic/crawls/carries
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these categories: gymnastics pull, gymnastics press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension
+
20:00 @ easily sustainable effort:
400m row or equivalent bike/ski
200′ bear hug carry
100′ Farmer’s walk
50′ bear crawl
*25′ turnarounds on everything
+
5:00-10:00 coach-led mobility
Partner AMRAP
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
500m row or ski erg
400m run together
30 deadlifts, up to 225/155
*partners run together and split all in-gym work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down