Cincinnati Strength & Conditioning
Big intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
20 kettlebell swings, light enough to be unbroken
500/400m row or equivalent
5 wall walks or mat lengths handstand walk
*should have roughly 2:00 rest each round, if less than :60 rest adjust any of the movements accordingly
+
3-5 sets:
10-15 tricep extensions – any variation
10-15 curls – any variation
OR
mobility work
Partner work!
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
600m row or equivalent bike/ski/Runner
30 single DB/KB box step-ups
15 pull-ups – CTB if possible!
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Skills + carries & calories
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 alternating unweighted Turkish get-ups
15 hanging knee raises
+
Every :60 for 12:00 (4 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these catagories: bodyweight pull or press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension, or get-ups
+
24:00 @ sustainable effort:
100′ dual DB/KB overhead carry
150′ Farmer’s walk
200′ bear hug carry
250′ shuttle run
50 row or ski erg calories
+
5:00-10:00 coach-led mobility
Partner AMRAP
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
600/550/500m (MM/MF/FF) row or equivalent bike/ski/Runner
10 wall walks
14 sandbag or med ball ground-to-shoulder or power cleans up to 185/125
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Partner training
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
250/200m row or ski erg or 500/400m bike erg or 200m Air Runner
50′ walking lunges w/wall ball
10 toes-to-bar or 5 muscle-ups
*partners trade after each completed movement
+
bis/tris/abs of choice or easy walk cool-down
Skill development + aerobic capacity
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 alternating unweighted Turkish get-ups
15 hanging knee raises
+
Every :60 for 12:00 (4 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these catagories: bodyweight pull or press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension, or get-ups
+
24:00 @ sustainable effort:
max hang from bar up to :60
15/12 calories
max hollow hold up to :60
15/12 calories
:60 bear hug hold
15/12 calories
+
5:00-10:00 coach-led mobility