Cincinnati Strength & Conditioning
3 rounds not for time:
3-5 dragon flags
30-50 double-unders
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A. Squat snatch clusters, 4 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Axle Pendlay rows, 3 x 5-6, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest
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Every 3:00 for 5 sets:
:15 Assault Bike @ 95-97% effort
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3 sets not for time:
6-8/side DB external rotations, 30X0
10 scap push-ups
Post results to comments.
3 sets not for time:
3-5/leg pistols or shrimp squats
1-5 bar muscle-ups
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A. Axle front rack walking lunge, 3 x 15m; 2:00 rest
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For time:
50 toes-to-bar
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AMRAP in 5:00:
Double-unders
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3 sets:
:20 prowler sprint outside
3:40 walk rest
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Optional not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Post results to comments.
10:00 pistol & bar muscle-up practice
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A. Axle overhead walking lunges, 4 x 10m (length of rig); 2:00-3:00 rest
B. Standing hand-over-hand sled pull, 4 x 15m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
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Every 10:00 for 3 sets – goal is even times across:
1200/1000m row
30 burpees or .6/.5 mile Assault Bike
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Optional, not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Post results to comments.