Cincinnati Strength & Conditioning
Teams of Three ?!?!?!?
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 in teams of 3:
Row calories
Box step-ups
*each team of 3 will have 1 box and 1 rower
*2 teammates work at a time while 1 rests, can switch at any time
*if working in a team of just 2, rotate through rounds of :60 row, :60 step-ups, :60 rest
+
bis/tris/abs of choice or easy walk cool-down
Hinge & upper press strength + little triplets + accessory
3 rounds as warm-up:
:30 hang from bar
6 pvc muscle snatches
3-6 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
4 snatch-grip deadlifts, 21X1
4-8/side single-arm Z press
+
AMRAP in 7:00:
3 burpee toes-to-bar OR muscle-ups – your choice ring/bar
2 power cleans
1 front squat
*same load for both barbell movements, up to 155/105
+
3-5 sets:
12-15 band tricep pressdowns
12-15 band curls
OR
5:00-10:00 coach-led mobility
Gymnastics skills + sustainable
For completion as warm-up:
500m row or ski erg or 400m run or 1000m bike erg
:60 in bottom of a relaxed squat
:60 relaxed hang from bar
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Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: a little jump rope practice – any variation
+
20:00 @ sustainable effort:
:30 L-hang or top of hanging knee raise hold
50′ bear crawl or handstand walk
300m row/ski erg or 600m bike erg
150′ bear hug carry
+
5:00-10:00 mobility
Weightlifting tech/strength + buy-in intervals + accessories
3 rounds as warm-up:
5 pvc Kang squats
:15 handstand hold
5-10 toes-to-bar or hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
1 power clean
1 hang power clean from anywhere above the knees
+
For total reps:
4:00 of [400m row/ski + rounds in remaining time of (12 Russian kettlebell swings + 12 alternating reverse goblet reverse lunges)]
:60 rest
3:00 of [300m row/ski + rounds in remaining time of (12 Russian kettlebell swings + 12 alternating goblet reverse lunges]
:60 rest
2:00 of [200m row/ski + rounds in remaining time of (12 Russian kettlebell swings + 12 alternating goblet reverse lunges)]
:60 rest
:60 of [100m row/ski + rounds in remaining time of (12 Russian kettlebell swings + 12 alternating goblet reverse lunges)]
*same load for the swings & lunges
*pick up where you left off on the KB couplet each round
*can sub 800/600/400/200m bike erg for the row/ski
+
3-5 sets:
5-10/side single-leg calf raises w/toes elevated
10/side single-arm shrugs
OR
5:00-10:00 mobility work
Upper push/pull strength + shoulder-fatigue AMRAP + core/tib accessories
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3 push jerks
2 unbroken strict supinated pull-ups – load or assist as needed
*emphasis on dip-drive-dip
*all WPUs tough but unbroken
+
AMRAP in 8:00:
2 wall walks or mat lengths handstand walk
6 CTB pull-ups
20 double-unders
+
3-5 sets:
5/side side plank clamshells
15 tibialis raises
OR
5:00-10:00 mobility work
Squat strength + MGM triplet + accessory
3 rounds as warm-up:
5-10 toes-to-bar or hanging knee raises
1-2 wall walks
2-3 standing vertical jumps
+
Every 3:00 for 15:00 (5 sets):
4-3-2-2-2 front squats, 30X1
+
3 rounds for time w/12:00 cap:
27/21 calories
18 V ups
9 shuttle runs (1 = 25′ out & back)
*your choice calories
+
accumulate 2:00 in a relaxed hang from bar – start with a max hang before chipping away