Cincinnati Strength & Conditioning
Partner AMRAP
10:00 dynamic mobility work – coach-led
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AMRAP in 30:00 w/partner:
60 row calories
50 wall balls
400m run
30 toes-to-bar
*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
Skills + carries/cyclical
For completion as warm-up:
15m toe walk
15m heel walk
15m inchworm
30m walking lunges
15 hollow-arch swings
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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:
1 lap around the gym tough bear hug carry
3 wall walks
500m row or equivalent bike/ski/run
+
5:00-10:00 coach-led mobility
The last long AMRAP for a bit? + accessory
2 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 pvc good morning
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AMRAP in 25:00:
5 squat cleans
10 pull-ups or CTB pull-ups or 5 muscle-ups (bar/ring)
400m run or equivalent ski/bike/row
*load should be tough enough to make singles the way to go throughout
+
3-5 sets:
:15-:30 hollow hold or rock
12 band tricep pressdowns
OR
mobility work
Partner mess
10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
400m run
20 wall walks
400m run
1000m row
400m run
1000m row
400m run
60 burpees over the rower
400m run
*run together but trade off in-gym work as desired
+
bis/tris/abs of choice or easy walk cool-down
Partner triplet
10:00 dynamic mobility work – coach-led
+
5 rounds for time w/partner w/30:00 cap:
400m run
400m row or ski erg
40 wall balls
*run together but trade off in-gym work as desired
+
bis/tris/abs of choice or easy walk cool-down
Gymnastics skills + aerobic/carries/crawls/holds
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: 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 row/row/ski/run @ easily sustainable effort:
*begin every 5:00 (including the start) with 50′ bear crawl + 100′ walking lunges + 200′ Farmer’s walk
+
5:00-10:00 coach-led mobility