18.01.29 - South Loop Strength & Conditioning

18.01.29

Fitness
In teams of two, partners alternate as necessary—
From 0:00-10:00—
30 burpee box jumps
50 DB hang clean & jerks
20 burpee box jumps
50 DB hang clean & jerks
*Rest the remainder of the time if completed.
From 10:00-20:00—
200 single-unders
60 wall balls
100 single-unders
40 wall balls
*Rest the remainder of the time if completed.
@ 20:00 —
3 rounds:
90s row @ high effort (Partner 1) – sprint last 15s
90s row @ high effort (Partner 2) – sprint last 15s

Performance
In teams of two, partners alternate as necessary—
From 0:00-10:00—
30 burpee box jumps (24”/20”)
50 DB clean & jerks (50/hand – 35/hand)
20 burpee box jumps
50 DB clean & jerks
10 burpee box jumps
*Rest the remainder of the time if completed.
**One head of DBs touches the ground during DB clean & jerks.
+
From 10:00-20:00—
300 double-unders
60 wall balls (20 to 10’ – 14 to 10’)
150 double-unders
40 wall balls
*Rest the remainder of the time if completed.
+
@ 20:00—
E45s for 9 min:
1st: 9s assault bike @ 95-97% (Partner 1)
2nd: 9s assault bike @ 95-97% (Partner 2)

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