Cincinnati Strength & Conditioning
3 rounds not for time:
3-6 dragon flags
30-60 double-unders
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A. Squat snatch clusters, 5 x 1.1 moderate/tough; :10 between singles, 2:00 rest
B. Axle Pendlay rows, 3 x 4-5, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest
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Every 3:30 for 4 sets:
:20 Assault Bike @ 95-97% effort
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3 sets not for time:
4-6/side DB external rotations, 30X0
12 scap push-ups
Post results to comments.
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.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 light band pull-aparts + 4-6/side pistols or shrimp squats)
A. 1-arm DB/KB overhead walking lunges, 4 x 10m – alternate sides set-to-set so each side does 2 sets; begin a set every :90
B. Alternating DB rows from plank position, 3 x 8-10 total (4-5/side); begin a set every 2:00
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5 sets for reps:
:90 of (9 tough DB thrusters + 9 pull-ups or Australian pull-ups + max double-unders in remaining time)
:90 rest
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (4-6/side light DB external rotations + 4-6/side pistols or shrimp squats)
A. 1-arm DB/KB overhead walking lunges, 4 x 15m – alternate sides set-to-set so each side does 2 sets; begin a set every 2:00
B. Alternating DB rows from plank position, 3 x 10-12 total (5-6/side); begin a set every 2:00
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For time:
45 row calories
30 DB thrusters, moderate (something you’ll likely break 1-2 times)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (6-8/side light DB external rotations + 5-6/side pistols or shrimp squats)
A. Turkish get-ups, 4 x 1/side tough, slow, & controlled; begin a side every :90
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4:00 of (10 strict pull-ups + 10 wall balls)
4:00 rest
4:00 of (10 DB alternating reverse lunges + 30 double-unders or single-unders)
4:00 rest
4:00 of (200m run + 15 light kettlebell swings)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (8-10/side light DB external rotations + 4-5/side pistols or shrimp squats)
A. Turkish get-ups, 4 x 2/side slow & controlled; begin a side every :90
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4:00 of (10 toes-to-bar + 40 double-unders)
4:00 rest
4:00 of (10 KB goblet squats + 10 kettlebell swings)
4:00 rest
4:00 of (400m run + max in remaining time of alternating DB rows from plank)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.