Cincinnati Strength & Conditioning
Skill + aerobic/carries/crawls/holds
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
20 alternating windmills
10 hanging knee raises
+
Every :60 for 15:00 (5 sets of each):
min 1: toes-to-bar or bar muscle-up tech
min 2: handstand tech
min 3: jump rope tech
+
20:00 @ sustainable effort:
100′ bear crawl
200′ Farmer’s walk
300′ shuttle run
400m row/ski or 800m bike erg
+
5:00-10:00 coach-led mobility
Big intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 5:00 for 30:00 (6 sets):
400/350m row or equivalent
5 wall walks or mat lengths handstand walk
6 sandbag or med ball ground to shoulder
*should have at least :60 rest each round, if less on any round adjust any of the movements accordingly on the next
+
3-5 sets:
8-10 tricep extensions – any variation
8-10 curls – any variation
OR
mobility work
Choose-your-own-squat & upper pull strength + chipper + accessory
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
5 squats – your choice overhead/front/back
3-2-1-1-1 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough
+
For time w/10:00 cap:
200′ walking lunges w/wall ball held any way
50 wall balls
50 pull-ups (CTB if you have a shot to finish!) or 25 bar muscle-ups
+
3 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
Weightlifting tech/strength + AMRAP + accessory
3 rounds as warm-up:
1-2 slow wall walks or mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:15-:30 active hang from bar (top of scap pull-up)
+
Every 2:30 for 15:00 (6 sets):
2 power clean & jerks – continued emphasis on jerk footwork
+
AMRAP in 7:00:
7/side single-arm DB hang clean to overhead
14 burpees w/lateral hop over the DB
+
3 sets:
:30 supine plank
:30 hollow hold
+
coach-led mobility
Long partner AMRAP
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
24 single DB/KB box step-overs
400m row or equivalent
24 toes-to-bar or muscle-ups (each RMU = 2 TTB, each RMU = 3 TTB)
400m row or equivalent
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Hinge & press strength + chipper + accessory
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 2:30 for 15:00 (5 sets):
3 moderate/tough touch-and-go clean-grip deadlifts w/controlled descent
+
For time w/10:00 cap:
9 wall walks or 18 strict handstand push-ups or 27 handstand push-ups
18 hang power cleans, moderate/tough up to 185/125
72 double-unders
18 hang power cleans
9 wall walks or 18 strict handstand push-ups or 27 handstand push-ups
+
3-5 sets:
8-12 alternating DB curls
8-12 band face pulls
OR
5:00-10:00 coach-led mobility