Cincinnati Strength & Conditioning
Hinge & isometric shoulder strength + triplet + accessory
3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
4-3-2-2-2 clean-grip deadlifts, 21X1
:15-:30 handstand hold or mat lengths handstand walk
+
AMRAP in 8:00:
2 wall walks or mat lengths handstand walk
8 Russian kettlebell swings
16 double-unders
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work
Squat & upper pull strength + chipper + accessories
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 alternating prisoner tall kneeling to standing
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 front squats, 20X1
3-3-3-3-3 strict pronated pull-ups – weight/assist as needed to make each set tough
+
For time w/12:00 cap:
50 toes-to-bar
750m row or equivalent ski/bike/Runner
100′ dual DB or sandbag or med ball walking lunges, moderate/tough load
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
Sustainable run/row/run/ski intervals + not-so-sustainble bike/squat/push intervals
For completion as warm-up:
:60/side 90/90 sit
10 wall balls
400m row/ski erg or 800m bike erg
10 wall balls
jog to 2nd pole & back
10 wall balls
+
Every 8:00 for 32:00 (4 sets):
1st: 1000m run
2nd: 1200/1000m row
3rd: 1000m run
4th: 1200/1000m ski erg
+
Every :60 for 9:00 (3 sets of each):
1st: :30 bike erg hard w/damper @ 10 or :30 Echo Bike hard
2nd: :30 air squats
3rd: :30 dual DB shoulder-to-overhead
notes:
*1000m = 3 x run to 4th pole & back
*intent on run/row/ski is best pace that allows you to still be ready to roll for the next interval
*shoot for max calories/reps every round on the bike/squat/push intervals
Partner AMRAP
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
400m run
30 burpees over the barbell – lateral or bar-facing, jump or step
20 deadlifts, up to 225/155
*partners complete the runs together but split all in-gym work as desired w/only 1 working at a time
*partners may have separate barbells for the deadlifts, but will use the same barbell for the burpees over the bar
+
bis/tris/abs of choice or easy walk cool-down
Squat & upper pull strength + squat/pull couplet options + accessory
3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 20X1
5-7/side 3-point DB rows
+
For time w/10:00 cap:
21 pull-ups
18 wall balls
15 pull-ups
30 wall balls
9 pull-ups
42 wall balls
OR
For time w/10:00 cap:
9 bar muscle-ups
5 front squats from the ground, tough up 205/145
7 bar muscle-ups
7 front squats
5 bar muscle-ups
9 front squats
+
3 sets:
8-12 dual DB delt raises
8-12 band face pulls
OR
5:00-10:00 coach-led mobility
Gymnastics skill + aerobic/carries/crawls/hold
For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
20 walking lunges
:60 relaxed hang from the bar
+
Every :60 for 15:00 (5 sets of each):
min 1: 3-6 burpee broad jumps – efficient & repeatable
min 2: kipping pull-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :30 jump rope tech work
+
20:00 @ sustainable effort:
1 lap around the gym tough Farmer’s walk
2 alternating Turkish get-up + windmill
300m row or equivalent bike/ski/run
+
5:00-10:00 coach-led mobility