18.02.12 - South Loop Strength & Conditioning

18.02.12

Fitness
In teams of two, partners alternate as necessary—
From 0:00-10:00—
4 rounds:
15 DB hang power cleans
15 DB thrusters
15 DB hang power cleans
15 wall balls
*Rest the remainder of the time if completed.
+
From 10:00-20:00—
40 DB step-ups, alternating
200 single-unders
40 DB step-ups, alternating
200 single-unders
40 DB step-ups, alternating
*Rest the remainder of the time if completed.
+
@ 20:00 —
4 rounds:
1:15 row @ gradually escalating pace – sprint last 9s/12s/15s/18s (Partner 1)
1:15 row @ gradually escalating pace – sprint last 9s/12s/15s/18s (Partner 2)

Performance
In teams of two, partners alternate as necessary—
From 0:00-10:00—
4 rounds:
15 deadlifts (155/105)
12 hang power cleans (155/105)
9 shoulder-to-overhead (155/105)
30 wall balls (20 to 10’)
*Rest the remainder of the time if completed.
+
From 10:00-20:00—
50 DB jumping switch lunges (35/hand – 20/hand)
200 double-unders
50 DB jumping switch lunges (35/hand – 20/hand)
200 double-unders
50 DB jumping switch lunges (35/hand – 20/hand)
*Rest the remainder of the time if completed.
+
@ 20:00—
EMOTM 10:
1st: 15s/13s/11s/9s/7s assault bike @ 100% (Partner 1)
2nd: 15s/13s/11s/9s/7s assault bike @ 100% (Partner 2)

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