Cincinnati Strength & Conditioning
Weightlifting + intervals
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a tough (max?) ground-to-overhead single – your choice snatch/c&j, power/full
+
4 sets:
2:00 of [7 deadlifts + 5 power cleans + 3 shoulder-to-overhead]
:60 rest
*light/moderate up to 135/95
*pick-up where you left off each round
+
5:00-10:00 coach-led mobility work
Weightlifting tech + aerobic/carries/crawls
3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 12:00 (8 sets):
1 power clean
1 hang power clean from just below the knees
1 split jerk
*light/moderate loads w/continued emphasis on improving jerk tech
+
20:00 @ moderate effort:
500m row
10 push-ups
5 V ups
10 air squats
+
bis/tris!
Partner chipper
10:00 dynamic mobility work – coach-led
+
For time:
200m dual DB/KB Farmer’s walk
100 dual DB walking lunges w/DBs @ sides
150 calories
100 single-arm DB overhead walking lunges
1000m run
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Hinge & press strength + couplet
3 rounds as warm-up:
6 pvc passthroughs
8 pvc good mornings
10 pvc squats – any variation
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts, 31X1
2-3 wall walks or 2-3 mat lengths handstanding walk or 3-9 strict handstand push-ups or 3-12 kipping handstand push-ups
+
For time w/10:00 cap:
42-30-18 alternating DB snatches
21-15-9 toes-to-bar
+
5:00-10:00 coach-led mobility
Gymnastics skills + aerobic/carries/crawls
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ sustainable effort:
250m row or ski
200m run
1 lap around the gym Farmer’s walk
1 lap around the gym med ball or sand bag bear hug or dual KB front rack carry
1 lap around the gym bear crawl
+
5:00-10:00 coach-led mobility
Weightlifting + chipper + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
5 sets:
:60 of [3 front squats or overhead squats from the ground + max in remaining time pull-ups, CTB pull-ups, toes-to-bar, or muscle-ups]
2:00 rest
*full clean/snatch counts as first rep
+
AMRAP in 10:00:
15 wall balls
15 row calories
+
3-5 sets:
8-12 band bicep curls
8-12 band tricep pressdowns
OR
mobility work