Cincinnati Strength & Conditioning
Partner work
10:00 dynamic mobility work – coach-led
+
For time w/partner:
800m run
900m row or ski erg
100 lunges w/wall ball on shoulder
800m run
90 toes-to-bar
100 wall balls
*partners run together but trade off all in-gym work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Skill & carries
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
30m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 @ easily sustainable effort:
5 wall walks
200m light Farmer’s walk – goal is unbroken again like last week
400m run or equivalent bike/ski/row
+
5:00-10:00 coach-led mobility
MGW intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every 6:00 for 30:00 (5 sets):
400m run or equivalent bike/row/ski erg
8-12 pull-ups or 4-6 muscle-ups (ring/bar)
6 front or overhead squats – can be from the ground or rack
*load should be tough enough to make singles the way to go throughout
+
3-5 sets:
12 band bicep curls
12 band tricep pressdowns
OR
mobility work
Partner work
10:00 dynamic mobility work – coach-led
+
For time w/partner:
800m run
90 row or ski erg calories
100 deadlifts, up to 185/125
800m run
90 row or ski erg calories
100 lateral burpees over the barbell
*partners run together but trade off all in-gym work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Partner work
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
40 walking lunges w/sandbag or med ball held any way
400m run
40 toes-to-bar
400m row or ski erg
*partners run together but trade off all in-gym work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Gymnastics skills + aerobic/crawls/holds/carries
For completion as warm-up:
15m toe walk
15m heel walk
15m inchworm
30m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 @ easily sustainable effort:
50′ bear crawl
100′ bear hug carry
200′ Farmer’s walk
400m run or equivalent bike/ski/row
*25′ turnarounds
+
5:00-10:00 coach-led mobility