Cincinnati Strength & Conditioning
Big intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 5:00 for 30:00 (6 sets):
400/350m row
10 bar-facing burpees
5 power cleans – moderate singles
*should have at least :60 rest again each round, if less on any round adjust any of the movements accordingly on the next
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work
Partner ARMAP
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
1000/950/900m (MM/MF/FF) row or ski erg
50 wall balls – maybe a little heavier than normal today?
500′ Farmer’s walk
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Big intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 5:00 for 30:00 (6 sets):
500/400m row or equivalent
10 toes-to-bar or 5 bar muscle-ups
50′ dual DB walking lunges – held any way
*should have at least :60 rest each round, if less on any round adjust any of the movements accordingly on the next
+
5 sets:
6-8 tricep extensions – any variation
6-8 curls – any variation
OR
mobility work
A Very Special Valentine’s Hyrox!
Big intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 5:00 for 30:00 (6 sets):
400/350m row or equivalent
5 wall walks or mat lengths handstand walk
6 sandbag or med ball ground to shoulder
*should have at least :60 rest each round, if less on any round adjust any of the movements accordingly on the next
+
3-5 sets:
8-10 tricep extensions – any variation
8-10 curls – any variation
OR
mobility work
Long partner AMRAP
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
24 single DB/KB box step-overs
400m row or equivalent
24 toes-to-bar or muscle-ups (each RMU = 2 TTB, each RMU = 3 TTB)
400m row or equivalent
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down