Competition Archives - South Loop Strength & Conditioning
 

A. Power clean
Build to a snappy touch-and-go set of 3 in 7 min

B. Snatch pull
Build to a snappy touch-and-go set of 3 in 7 min

C. EMOTM 10:
1st: 8 burpees as fast as possible
2nd: 2 box jumps – focus on jumping high
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(Rest 5 min)
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E30s for 6 min:
3s assault bike @ 100%
27s assault bike @ 50%

3 rounds:
200m row @ 85%
-Rest 1 min
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(Rest 3 min)
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3 rounds:
600m row @ 75%
-Rest 1 min
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(Rest 3 min)
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3 rounds:
200m row @ 85%
-Rest 1 min
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(Rest 3 min)
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3 rounds:
500m row @ 75%
-Rest 1 min
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(Rest 3 min)
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3 rounds:
200m row @ 85%
-Rest 1 min

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. Strict press
Build to a 2RM for today in 7 min

B. E30s for 10 min:
1 strict handstand push-up to deficit
*Choose deficit that keeps you moving fast the whole time. No fails.

C. EMOTM 10:
1st: 3 touch-and-go push jerks – start moderate and build per set
2nd: 10 jump squats – jump high

D. 12 min:
1 min Turkish get-ups, right (55/35)
1 min Turkish get-ups, left (55/35)
2 min row @ 75%

4 rounds:
400m row @ 75%
2 standing long jumps for distance
200m row @ 95%
2 standing long jumps for distance
-Rest 2 min

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
10 min AMRAP:
10 DB squat snatches, alternating (50/35)
30 double-unders
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(Rest as needed)
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27 thrusters (95/65) @ 90%
27 assault bike calories @ 50%
21 thrusters (95/65) @ 90%
21 assault bike calories @ 50%
15 thrusters (95/65) @ 90%
15 assault bike calories @ 50%
9 thrusters (95/65) @ 90%
9 assault bike calories @ 50%
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(Rest 5-10 min)
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27 jump squats @ 50%
27 assault bike calories @ 90%
21 jump squats @ 50%
21 assault bike calories @ 90%
15 jump squats @ 50%
15 assault bike calories @ 90%
9 jump squats @ 90%
9 row calories @ 50%

6 sets:
.5 mile assault bike roll-off/roll-on
.3 mile assault bike @ 85%
.2 mile assault bike @ 90%

PM: MAP, high %, mixed
A. EMOTM 9:
1st: 3 touch-and-go high hang muscle snatches
2nd: 3 touch-and-go high hang power snatches
3rd: 3 touch-and-go high hang squat snatches
*Change weight per minute

B. Push jerk x2 + Split jerk x2
Build to a tough touch-and-go complex for today in 10 min

C1. Swiss ball hamstring curls
3×45-60s; 1111 tempo; Rest 30s
C2. Glute-ham raises
3×45-60s; 1111 tempo; Rest 30s
C3. Swiss ball hamstring curls
3×45-60s; 1111 tempo; Rest 3-4 min

D. Bottom-to-bottom tabata air squats
*8 rounds of 20s on, 10s rest in bottom of squat
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(Rest 5 min)
Tabata jumping switch lunges
*8 rounds of 20s on, 10s off

15 sprint starts from push-up – 10m run out
-Rest as needed
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(Rest 5 min)
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2000m row @ gradually increasing pace
-Rest 3 min
2000m row @ gradually decreasing pace
-Rest 3 min
2000m row @ gradually increasing pace

PM: Oly, complex + DOHDL + Gym complex or Push/Pull muscle endurance + Grinder
Beginning on a 5-minute clock, complete as many reps as possible of:

11-9-7:
Bar-facing burpees
Squat snatches (95/65)

If completed before 5 minutes, add 5 minutes to the clock and proceed to:

9-7-5:
Bar-facing burpees
Squat snatches (135/95)

If completed before 10 minutes, add 5 minutes to the clock and proceed to:

7-5-3:
Bar-facing burpees
Squat snatches (185/125)

If completed before 15 minutes, add 5 minutes to the clock and proceed to:

5-3-1:
Bar-facing burpees
Squat snatches (225/155)
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(Rest 10-15 min – do 1 min assault bike intervals @ 50% during rest)
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For time:
105-90-75-60-45-30-15 double-unders
3-6-9-12-15-18-21 toes-to-bar
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(Into)
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10 min assault bike @ Z1

27 thrusters (95/65) @ 90%
27 row calories @ 50%
21 thrusters (95/65) @ 90%
21 row calories @ 50%
15 thrusters (95/65) @ 90%
15 row calories @ 50%
9 thrusters (95/65) @ 90%
9 row calories @ 50%
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(Rest 5-10 min)
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27 thrusters (45/35) @ 50%
27 row calories @ 90%
21 thrusters (45/35) @ 50%
21 row calories @ 90%
15 thrusters (45/35) @ 50%
15 row calories @ 90%
9 thrusters (45/35)
9 row calories @ 50%
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(Rest 5-10 min)
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10 min AMRAP:
9 double DB ground-to-overhead (50/hand – 35/hand)
12 assault bike calories
15 wall balls (20 to 10’/14 to 9’)

REST DAY

5 sets:
120’ suicide sprint, 30’ increments (30’ out, 30’ back, 60’ out, 60’ back…)
-Rest as needed
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5 rounds:
1 standing long jump for distance
20 jumping switch lunges
20 jump squats
1 standing long jump for distance
-Rest as needed

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. For time:
30 ring muscle-ups
*First set AMRAP set.

B. 3 min AMRAP:
Double-unders w/ Zeus rope
-Rest 1 min
3 min AMRAP:
DB burpee over box (55/hand – 24″ box – 35/hand – 20” box)
-Rest 1 min
3 min AMRAP:
Double-unders
-Rest 1 min
3 min AMRAP:
Burpee box jumps (30″/24”)

C. 5 min AMRAP:
5 unbroken kipping handstand push-ups
2 unbroken power cleans (225/155)
-Rest 5 min
10 min AMRAP:
50’ double DB overhead walking lunges (50/hand – 35/hand)
100’ double-unders
10 DB squat snatch, alternating (50/35)
20 pistols, alternating
-Rest 5 min
5 min AMRAP:
5 unbroken kipping ring dips
2 unbroken power cleans (225/155)

D. Accumulate 3 min FLR on rings w/ consistent fractioning
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Accumulate 90s/side single-arm FLR on rings w/ consistent fractioning

2 rounds:
1200m row @ 75%
400m row @ 85%
800m row @ 80%
-Rest 3 min

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. 2 min AMRAP:
Power cleans (245/165)
-Rest 1 min
2 min to build to a max power clean
-Rest 1 min
2 min AMRAP:
Power cleans (245/165)
-Rest 1 min
2 min to build to a max power clean

B. EMOTM 10:
1st: 30s Russian KB swings (102/88)
2nd: 30s prowler push (grinder)

C. For time:
30 box jumps (24″/20”)
24 shoulder-to-overhead (115/75)
18 toes-to-bar
30 box jumps (24″/20”)
18 shoulder-to-overhead (185/125)
18 toes-to-bar
30 box jumps (24″/20”)
12 shoulder-to-overhead (225/155)
18 toes-to-bar
30 box jumps (20”)
6 shoulder-to-overhead (275/185)
18 toes-to-bar
*Cap at 12 min.
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(Rest as needed – 1 min easy bike intervals during rest)
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5 min AMRAP:
Reverse sled drag at consistent effort/moderate weight

3 sets:
100m row @ 90%
400m roll-off/roll-on
100m row @ 90%
300m roll-off/roll-on
100m row @ 90%
200m roll-off/roll-on
100m row @ 90%
100m roll-off
-Rest 3 min

PM: MAP, high %, mixed
A. Hang muscle snatch
5×3 touch-and-go; Rest 60s

B. Hang power snatch
5×3 touch-and-go; Rest 60s

C. EMOTM 10:
1st: 3 jerk dips (heavy)
2nd: 3 jerk balances
*Use different weights for each.

D1. Double overhand deadlift, no hook grip
3×10; Touch-and-go; Rest 30s
D2. Rack pulls from above-the-knee
3×5; Reset each rep; Rest 30s
D3. Swiss ball hamstring curls
3x60s AMRAP; Rest 2-3 min

E1. Double KB front squats
3×10; Tough; Rest 30s
E2. Double KB reverse lunges
3×10/leg; Tough; Rest 30s
E3. Reverse sled drag
3x60s AMRAP; Grinder weight; Rest 2-3 min

Sunday – MAP, low %
60 min @ 50-70%:
2:30 min AirBike
2:30 row
2:30 shuttle run, 50’ increments
30s plank
30s suitcase carry, left (70)
30s plank
30s suitcase carry, right (70)
30s plank