Competition Archives - South Loop Strength & Conditioning
 

AM:
3 sets:
5 min assault bike @ gradually escalating pace
-Into
5 min rowing @ gradually escalating pace
-Rest 3-5 min

PM:
A. EMOTM 10:
10 jump squats
*Try to stay explosive.

B1. Support on rings in external rotation
3×30-45s; Rest 30s
B2. FLR on rings
3×30-60s; Rest 30s
B3. Stir-the-pot
3×30-60s; Rest 2 min

C. 5 rounds:
100’ DB waiter’s walk, right
10 single-arm DB overhead squats, right
100’ DB waiter’s walk, left
10 single-arm DB overhead squats, left
-Rest 1 min

D. 10s assault bike @ 100%
1:50 assault bike @ 50%
-Into
20s assault bike @ 97%
2:10 assault bike @ 50%
-Into
30s assault bike @ 97%
2:30 assault bike @ 50%
-Into
45s assault bike @ 95%
3:15 assault bike @ 50%

AM:
5 sets:
500m row @ 80%
-Into
400m run @ 85%
-Into
500m row @ 75%
-Rest 2 min

PM:
A. EMOTM 21:
1st: 2 back squats (moderate – move fast)
2nd: 4 step-in medball chest passes against wall (explosive)
3rd: 10 wall balls (30 to 10’/20 to 9’)

B. EMOTM 21:
1st: 2 deadlifts (moderate – move fast)
2nd: 5 KB deadlifts (tough)
3rd: 30’-45′ handstand walk – kick down and quickly kick back up at 15’

C. E20s for 5 min:
1 step-in box jump
-Into
E30s for 5 min:
1 reverse medball toss against wall (explosive)
-Into
E20s for 5 min:
1 step-in box jump

D. 20 min @ 80%:
100’ farmer’s walk (70/hand – 55/hand)
10 D-ball over shoulder (moderate)
100’ farmer’s walk (70/hand – 55/hand)
10 assault bike calories

AM:
30 min @ 50-75%:
3 min ski erg
1 min reverse single-unders
1 min suitcase carry, right (moderate)
3 min assault bike
1 min single-unders
1 min suitcase carry, left (moderate)

PM:
For time:
3-6-9-12-15 ring muscle-ups
15-12-9-6-3 single-arm DB overhead squats (80/55)
+
(Rest as needed)
+
For time:
10 sandbag cleans (150/100)
20 burpee box jump overs (30″/24”)
25 cals assault bike

AM:
5 sets:
30s assault bike @ 75%
30s assault bike @ 80%
30s assault bike @ 85%
30s assault bike @ 80%
30s assault bike @ 75%
-Rest 30s
*Roll on and off between paces.

PM:
5 rope climbs on short rope
100’ DB overhead walking lunge (80/55)
100 wall balls (30 to 10’/20 to 9’)
100’ DB overhead walking lunge (80/55)
5 rope climbs on short rope
+
(Rest 5 min)
+
10 rounds:
30’ handstand walk
6 toes-to-bar
6 KB deadlifts (150/hand – 106/hand)
*Move KBs each round.

AM:
10 min row @ 75%
-Into
10 min row @ 50%
*EMOTM surge for 5-10s
-Into
10 min row @ 75%

PM:
w/ 20#/14# vest:
6 rounds:
8 strict handstand push-ups
16 chest-to-bar pull-ups
24 air squats
-Into
1200m TrueForm run
+
(Rest as needed)
+
5 rounds:
9 DB snatches (80/55)
9 ring dips

60 min @ 50-75%:
4 min shuttle run, 50’ increments
1 min walking lunges
4 min ski erg
1 min bottoms-up waiter’s walk, right
4 min assault bike
1 min walking lunges
4 min row
1 min bottoms-up waiter’s walk, left

AM:
EMOTM 5:
50’ sled push (grinder)
-Into
EMOTM 5:
50’ reverse sled drag w/ straps (grinder)
+
(Rest 5 min)
+
E2min for 10 min:
12s assault bike @ 100%
1:48 assault bike @ 50%
+
EMOTM 5:
50’ sled push (grinder)
-Into
EMOTM 5:
50’ reverse sled drag w/ straps (grinder)

PM:
A. E30s for 10 min:
1 close-grip bench press
*Tough but fast.

B1. DB flyes
4×8-10; 3030 tempo; Rest 30s
B2. DB reverse flyes
4×8-10; 3030 tempo; Rest 1 min

C. EMOTM 10:
1st: 30s handstand walk – kick down every 15’
2nd: 10 jump squats – jump high
-Into
EMOTM 10:
1st: 30s support on rings in external rotation
2nd: 2 legless rope climbs – only do two pulls and hook feet in

D. 10 min:
30s suitcase carry, right (70)
30s step-ups, right (24”)
30s suitcase carry, left (70)
30s step-ups, left (24”)

AM:
5 sets:
500m run @ 75%
500m run @ 50%
200m run @ 85%
-Rest 2 min
*Roll on and off paces.

PM:
A. E30s for 5 min:
1 deadlift (tough but fast)
+
(Rest 3-5 min)
+
E30s for 5 min:
1 double overhand deadlift, no hook grip (tough but fast)

B. EMOTM 10:
2 back squats
*Keep load moderate. Move fast. Build every 2 min.

C. E30s for 3 min:
1 sandbag clean
-Into
E20s for 3 min:
1 sandbag clean
-Into
E15s for 3 min:
1 sandbag clean
*Change weight as necessary on sandbag cleans to make them tough but fast.

D1. Waiter’s walk, right
3×100’; Tough; Rest 30s
D2. Waiter’s walk, left
3×100’; Tough; Rest 30s
D3. Farmers’ walk
3×100’; Tough; Rest 2 min

AM:
30 min @ 50-75%:
1 min burpees, no push-up
1 min waiter’s walk, right (light)
1 min waiter’s walk, left (light)
1 min jump squats – 1 rep every 3-4s
1 min assault bike

PM:
@ 0:00 complete for time:
500m row
30 burpee box jump overs (24″/20”)
+
(Rest until 6:00 on the clock)
+
For time:
30 double-unders
10 hang squat cleans (225/145)
*Complete by 8:00 on the clock
30 double-unders
8 hang squat cleans (245/165)
*Complete by 10:00 on the clock
30 double-unders
6 hang squat cleans (265/185)
*Complete by 12:00 on the clock.
30 double-unders
4 hang squat cleans (285/195)
*Complete by 14:00 on the clock
30 double-unders
2 hang squat cleans (305/205)
*Complete by 16:00 on the clock
+
(Rest as needed)
+
For time:
30 cals assault bike
20/arm KB snatch (55/35)
30 cals ski erg
30 strict handstand push-ups, Regionals standard
30 cals ski erg
20/arm KB snatch (55/35)
30 cals assault bike
*Bottom of KB snatch is the hang position.

AM:
1 min sled push @ high effort (light/high turnover)
1 min assault bike @ 90+%
30s sled push @ high effort (light/high turnover)
+
(Rest 10 min)
+
1 min sled push @ high effort (light/high turnover)
1 min ski erg @ 90+%
30s sled push @ high effort (light/high turnover)
+
(Rest 10 min)
+
1 min sled push @ high effort (light/high turnover)
1 min row @ 90+%
30s sled push @ high effort (light/high turnover)

PM:
A. Tall snatch
5×3; Rest 60s
*Keep load moderate and nail positions.
**Keep lats active.

B. Tall clean
5×3; Rest 60s
*Keep load moderate and nails positions.
**Keep lats active.

C. Box jump from standing
5×1; Rest as needed
*No step-in.

D. For time:
3 peg board ascents
24 row calories
16 assault bike calories
8 DB squat snatches (100/70)
*6 min cap.
+
(Rest 5 min)
+
20 min @ 50-75%:
5 min jog
5 min assault bike
5 min ski erg
5 min jog