Cincinnati Strength & Conditioning
Hinge & upper press strength + AMRAP + accessory
3 rounds as warm-up:
10 alternating bird dogs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
3 touch-and-go clean-grip deadlifts
9 standing dual DB shoulder press
+
AMRAP in 8:00:
60 alternating DB snatches
400m run
max in remaining time burpee w/lateral hop over the DB
+
3 sets optional:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
Partner work
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
40 walking lunges w/sandbag or med ball held any way
400m run
40 toes-to-bar
400m row or ski erg
*partners run together but trade off all in-gym work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Weightlifting tech + AMRAP intervals + accessory
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every :90 for 15:00 (10 sets):
1 snatch-grip deadlift or clean-grip deadlift
1 power snatch or power clean
1 hang power snatch or hang power clean
+
4 rounds for total reps:
2:00 of [4 wall walks or mat lengths handstand walk + 8 power cleans up to 135/95 + max calories in remaining time]
:60 rest
+
3-5 sets:
8-10 alternating DB curls
8-10 band face pulls
OR
5:00-10:00 coach-led mobility
Gymnastics skills + aerobic/crawls/holds/carries
For completion as warm-up:
15m toe walk
15m heel walk
15m inchworm
30m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 @ easily sustainable effort:
50′ bear crawl
100′ bear hug carry
200′ Farmer’s walk
400m run or equivalent bike/ski/row
*25′ turnarounds
+
5:00-10:00 coach-led mobility
WGM intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every 6:00 for 30:00 (5 sets):
12-9-6-3-3 front or overhead squats – can be from the ground or rack
9-12 pull-ups or CTB pull-ups or 3-6 muscle-ups (bar/ring)
400m run or equivalent ski/bike/row
*load for challenging but unbroken sets on the barbell and at least 2:00 rest each set
+
3-5 sets:
:15-:30 hollow hold or rock
15 band tricep pressdowns
OR
mobility work
Upper press & hinge strength + triplet + accessory
3 rounds as warm-up:
10 alternating bird dogs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 bench press, 30X1
5 touch-and-go clean-grip deadlifts
+
AMRAP in 7:00:
5 hang power cleans, moderate up to 85/135 (should be able to be done unbroken)
7 bar-facing burpees
18 double-unders
+
3 sets optional:
12 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work