Cincinnati Strength & Conditioning
Press & hinge strength + couplet + accessory
3 rounds as warm-up:
10 alternating bird dogs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
4 bench press, 30X1
4/side single-arm single-leg DB crossbody Romanian deadlift, 3010
+
AMRAP in 7:00:
7 dual DB hang power cleans
7 dual DB shoulder-to-overhead
+
3 sets optional:
10 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
Squat & upper pull strength + triplets
3 rounds as warm-up:
6 air squats w/alternating single-arm reach overhead
:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
1 squat clean
3 front squats
5 unbroken strict pronated pull-ups – weight or band-assist as needed to make doubles tough each set
+
For time w/11:00 cap:
27 calories – your choice bike/row/ski/Runner
24 walking lunges w/moderate/tough dual DBs, KBs, or sandbag held any way
21 toes-to-bar
+
2:00 rest
+
21 toes-to-bar
24 walking lunges
81 double-unders
+
5:00-10:00 coach-led mobility work
Partner mess
10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
400m run
20 wall walks
400m run
1000m row
400m run
1000m row
400m run
60 burpees over the rower
400m run
*run together but trade off in-gym work as desired
+
bis/tris/abs of choice or easy walk cool-down
Squat & upper pull strength + choose your own chipper + accessory
3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
5/side single-arm DB thrustesr
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
6-9/side 3-point DB rows
+
For time w/10:00 cap:
9 dual DB thrusters
15 pull-ups
21 dual DB thrusters
27 toes-to-bar
33 dual DB thrusters
OR
For time w/10:00 cap:
9 bar muscle-ups
15 thrusters, 115/75
21 pull-ups
27 thrusters
33 toes-to-bar
+
3 sets:
8-10 DB delt raises
8-10 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility
Gymnastics skill + aerobic/carries/crawls/holds
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 row/bike/ski/run @ easily sustainable effort:
*begin every 5:00 (including the start) with 5 wall walks + 1 lap around the gym tough bear hug carry
+
5:00-10:00 coach-led mobility
Another long AMRAP + accessory
2 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 pvc good morning
+
AMRAP in 25:00:
5 power cleans
10 bar-facing burpees or strict handstand push-ups
400m run or equivalent ski/bike/row
*load should be tough enough to make singles the way to go throughout
+
3-5 sets:
12-16 alternating DB curls
6-8 dual DB delt raises
OR
mobility work