Cincinnati Strength & Conditioning
Paaaaaaaaaartneeeeeeer stuff
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a parter:
4 dual DB thrusters
6 pull-ups
24 double-unders
OR
3/2 bar muscle-ups
6 overhead squats, 115/75
24 double-unders
*partners alternate completed rounds
+
bis/tris/abs of choice or easy walk cool-down
Weightlifting + couplet
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
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Every 2:30 for 15:00 (5 sets):
1 snatch-grip deadlift
1 power snatch
1 hang power snatch
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7 rounds for time w/10:00 cap:
7 deadlifts, moderate up to 185/125
7 bar-facing burpees
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5:00-10:00 coach-led mobility
Gymnastics skill + aerobic/recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
500m row, 400m ski erg, or 1000m bike erg
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Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
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20:00 for max hang:
max 2-arm hang from bar
50 single-unders or double-unders
100′ bear crawl (2 x 25′ out & back)
400′ shuttle run (8 x 25′ out & back)
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5:00-10:00 coach-led mobility
Weightlifting + intervals + accessory
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
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Every 2:00 for 10:00 (5 sets):
1 squat snatch + 1 overhead squat
OR
1 power snatch + 2 overhead squats
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4 sets for total reps:
:90 strict pull-ups
:60 DB walking lunges, single DB held any way
:30 double-unders
:60 rest
+
3 sets:
4-6 dual DB curls
12-18 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows
Hinge & SA press strength + couplet
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets)
2 touch-and-go clean-grip deadlifts
6-8 dual DB Z press
+
AMRAP in 7:00:
1 wall walk
5 Russian kettlebell swings
3/15
5/25
and so on, adding 2 to the wall walks & 10 to the swings…
+
5:00-10:00 coach-led mobility
Squat & pull strength + AMRAP
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
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Every 3:00 for 15:00 (5 sets):
5 back squats, 40X1
3 supinated strict pull-ups – weight or band-assist as needed to ensure 3 unbroken, challenging reps each set
+
AMRAP in 12:00:
3 x [1 pull-up + 1 toes-to-bar]
9 wall balls
12 calories – your choice
9 wall balls
OR
AMRAP in 12:00:
6 muscle-ups
12 wall balls, heavy and/or high
18 calories – your choice
+
5:00-10:00 coach-led mobility