18.07.27 - South Loop Strength & Conditioning

18.07.27

FITNESS
7 min AMRAP @ 85%:
10 burpee box jump overs – can go laterally on these
10 ball slams
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 Russian KB swings
20 step-ups, alternating to high box
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 burpee box jump overs
10 ball slams

Training notes:
-The first and third AMRAPs will be much higher turnover and should result in you getting much more “out of breath.” The middle AMRAP is more of a grind – pace such that you can maintain high effort on the first and third pieces but still grind on the middle one.

Record total reps completed on each AMRAP.

PERFORMANCE
7 min AMRAP @ 85%:
10 burpee box jump overs (24”/20”) – can go laterally on these
10 toes-to-bar
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 double KB cleans (53/hand – 35/hand)
10 alternating reverse lunges w/ KB overhead, right (53/35)
10 alternating reverse lunges w/ KB overhead, left (53/35)
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 burpee box jump overs (24”/20”)
10 toes-to-bar

Training notes:
-The first and third AMRAPs will be much higher turnover and should result in you getting much more “out of breath.” The middle AMRAP is more of a grind – pace such that you can maintain high effort on the first and third pieces but still grind on the middle one.
-The KB work in the second AMRAP should be difficult, but not impossible. Scale down as necessary.

Record total reps completed on each AMRAP.

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