Cincinnati Strength & Conditioning
Partner run -> triplet
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
2000m run
+
max in remaining time:
3 wall walks
12 alternating hang DB snatches
15/12 calories – your choice
*partners split run as desired, then trade off completed movements during the in-gym triplet
+
bis/tris/abs of choice or easy walk cool-down
Squat & upper pull strength + “Jackie”-ish + accessory
3 rounds as warm-up:
:30 hang from bar
10 pvc overhead or back squats
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 30X1
5-10/side DB chainsaw rows
+
For time w/10:00 cap:
1000m row
50 wall balls
30 pull-ups
+
3 sets:
9-12 dual DB delt raises
9-12 band face pulls
OR
5:00-10:00 coach-led mobility
Gymnastics skills + carries, holds, and breathing
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
20 alternating 90/90 sit
20 alternating toe touches from plank
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: 1-2 standing broad jumps – build in effort set-to-set
min 2: 2-3/side windmill – load if comfortable
min 3: :10-:20/side single-arm hang from bar/ring OR :20-:40 2-arm hang from bar
+
20:00 @ sustainable effort:
1 lap around the gym dual DB/KB overhead carry
2 laps around the gym dual DB/KB Farmer’s walk
:30 hollow hold
400m row or equivalent ski/bike/run
*light/moderate overhead, tough Farmer’s walk
+
5:00-10:00 coach-led mobility
Big WGM intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
3/side single-leg pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
:60 tough power cleans or power snatches
:60 push-ups or strict handstand push-ups
500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*tough barbell load that will require all singles
*emphasis on full ROM on all push-ups from lockout to chest on ground back to lockout
*should leave roughly 2:00 rest each round
+
3-5 sets:
10 tricep extensions – any variation
20 curls – any variation
OR
mobility work
Squat & elbow strength + triplet + accessory
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front squats, 30X1
5 strict supinated pull-ups – weight/assist as needed for unbroken sets
+
3 rounds for time w/12:00 cap:
327m run (4th pole & back) or 400m row/ski or 800m bike
20 toes-to-bar or V ups
100′ walking lunges
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
Weightlifting + AMRAP + accessory
3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 2:30 for 15:00 (6 sets):
1 clean-grip deadlift
1 clean pull
1 power clean
1 hang power clean from just below the knees
+
AMRAP in 9:00:
12 calories – your choice
9 dual DB hang power cleans
6 dual DB shoulder-to-overhead
*tough pair of DBs, same for both movements
OR
AMRAP in 9:00:
12 calories
6 ground-to-overhead, 135/95
+
accumulate 20-40 hanging knee raises or 20-40 glute-ham sit-ups
+
coach-led mobility