Cincinnati Strength & Conditioning
Partner stuff
10:00 dynamic mobility work – coach-led
+
6 rounds for time w/a partner and 30:00 cap:
400m run
30 wall balls
20 pull-ups or muscle-ups (1 bar = 2 or 1 ring = 3]
*each run must be completed by a single partner each time (but can be different partners doing the work each round), though wall balls & pull-ups/MUs can be traded off as desired w/only 1 partner working at time
+
bis/tris/abs of choice or easy walk cool-down
Hinge & press strength + hinge/press couplet
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift, 31X1
4-6 alternating DB Z press (so 2-3/side)
+
AMRAP in 8:00:
1 wall walk
2 power cleans, moderate/tough up to 205/145 (should be challenging enough that singles is the way to go)
2/4
3/6
and so on…
OR
For time w/8:00 cap:
12 power cleans, moderate/tough up to 225/155
24 mat lengths handstand walk
12 power cleans
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5:00-10:00 coach-led mobility
Gymnastics skill & aerobic
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
3 wall walks w/a few seconds hold @ the top of each
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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15:00 @ moderate effort:
1 lap/side around the gym plate overhead carry
15 calories or 200m run
1 lap/side around the gym heavy dual DB/KB Farmer’s walk or ball/bag bear hug carry (different than yesterday if you were in then)
15 calories or 200m run
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5:00-10:00 coach-led mobility
SL & carry intervals + accessory
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
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Every 3:00 for 30:00 (10 sets):
10 alternating goblet box step-ups
50′ heavy Farmer’s walk or heavy bag/ball bear hug carry
200m run or row/bike/ski equivalent @ light/moderate effort
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3 sets:
20 alternating DB curls
10-15 V ups
OR
mobility work
Hinge & press strength + triplet
3 rounds as warm-up:
10 alternating toe touches from plank
5/side single-arm kettlebell suitcase deadlifts
+
Every 2:30 for 15:00 (6 sets of each)
2 power cleans or 2 power snatches
a few dips (ring or bar) or :10-:30 top of dip support
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AMRAP in 9:00:
9 burpees or strict handstand push-ups
12 alternating DB snatches
30 double-unders
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5:00-10:00 coach-led mobility
Squat & pull strength + chipper
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
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Every 3:00 for 15:00 (5 sets):
3 front squats
3-6 strict pull-ups (can load/assist as needed to make them unbroken) or tough ring rows
+
For time w/7:00 cap:
45 toes-to-bar
30 front squats, up to 95/65 or equivalent feel w/DBs
15 thrusters
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5:00-10:00 coach-led mobility