Cincinnati Strength & Conditioning
Single-leg & pulling strength + chipper or couplet
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every 3:00 for 15:00 (5 sets):
6 alternating reverse lunges – your choice back, front, or overhead
3/side 3-point DB row
+
For time w/10:00 cap:
700m row
50 wall balls
30 pull-ups (CTB if fairly proficient
OR
10 rounds for time w/10:00 cap
5 thrusters, 50/35/hand
3 muscle-ups – your choice bar/ring
+
5:00-10:00 coach-led mobility
Weightlifting tech + aerobic recovery
5 rounds easy:
5 pvc overhead squats
10 alternating shoulder taps from plank or handstand
30 single-unders
+
Every :90 for 12:00 (8 sets):
1 hang clean pull from just below the knees
1 hang power clean from just above the knees
1 hang power clean from just below the knees
+
16:00 easy:
16 row calories
16 mat lengths bear crawl (8 out & back)
64 single-unders
+
bis/tris!
Partner things
10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
120/105/90 (MM/MF/FF) row calories
800m run
60 power cleans, up to 135/95
800m run
120 burpees (or 60 strict handstand push-ups)
*runs are performed together, partners trade off all other work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Squat & pull strength + AMRAP
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 40X1
4-6 bent-over dual DB rows
+
AMRAP in 10:00:
5 pull-ups
10 single-arm DB overhead walking lunges
20 double-unders
OR
AMRAP in 10:00:
8 CTB pull-ups
12 dual DB overhead walking lunges
24 double-unders
+
5:00-10:00 coach-led mobility
Gymnastics skill + aerobic
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:15-:30/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech or pistol progressions
+
15:00 @ sustainable effort:
1 lap around the gym bag carry
1 lap around the gym Farmer’s walk
200m run or equivalent
+
5:00-10:00 coach-led mobility
Hinge strength + AMRAPs + accessory
2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
2-2-1-1-1 power snatches or power cleans
+
3 sets for reps:
:90 strict handstand push-ups or T hand-release push-ups
:90 box jump-overs w/step-down
:90 calories
:30 rest
+
3 sets:
12 alternating DB curls
12 band tricep pressdowns
OR
mobility work
*both if time allows