Cincinnati Strength & Conditioning
Hinge & press strength + AMRAP couplet
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
2-2-2-1-1-1 power cleans
2-3 wall walks or 4-6 mat lengths handstand push-ups or 6-9 handstand push-ups (strict or kipping)
+
AMRAP in 10:00:
200m row or equivalent
5/side tough single-arm DB or KB hang clean to overhead
+
5:00-10:00 coach-led mobility work
Weightlifting tech + aerobic/carries
2 rounds for completion @ easy effort:
:30 relaxed hang from bar
30 single-unders
6 alternating Turkish get-ups
+
Every :90 for 12:00 ( 8 sets)
1 overhead squat w/pause in hole
1 overhead squat
1 snatch balance
+
18:00 @ sustainable pace/effort:
15 calories – your choice bike/row/ski
150′ Farmer’s walk (3 x 25′ out & back)
15 push-ups
+
bis/tris!
24.3!!!
For completion as warm-up:
a few minutes bike/row/ski erg
+
2-3 sets:
a few thrusters, 1st weight
a few CTB pull-ups
+
2-3 sets:
a couple thrusters, 2nd weight
1-2 bar muscle-ups
+
a few minutes higher intensity breathing
+
23.4
Pre-Open full body strength + sprint?
3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every :90 for 12:00 (4 sets of each):
1st: 2 front squats
2nd: 4-8/side 3-point DB rows or pronated to supinated ring rows
+
Every :90 for 12:00 (4 sets of each):
1st: 2 clean pulls
2nd: 4-8 dual DB bench press
+
For time:
30 calories
30 burpees
+
5:00-10:00 coach-led mobility
Gymnastics skill + aerobic/carries
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ easily sustainable effort:
500m row or equivalent
25′ forward bear crawl
25′ backward bear crawl
100′ Farmer’s walk
100′ bear hug carry
+
5:00-10:00 coach-led mobility
SL & upper pull strength + repeats + accessory
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating barbell on back reverse lunges
6-8 dual DB/KB bent-over rows
+
3 sets for total pull reps:
3:00 of [300m row (or equivalent) + 9 dual DB hang squat cleans + max in remaining time tough upper body pull]
:60 rest
*your choice ring muscle-ups, bar muscle-ups, strict pull-ups, CTB pull-ups, pull-ups, toes-to-bar, make it something challenging!
+
3-5 sets:
10 bicep movement of choice
5/side plank clamshells
OR
mobility work