Competition Archives - South Loop Strength & Conditioning
 

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http://legionsc.com/c/competition/

Fitness-

Teams of two with one person working at a time.
For time:
60 Snatches, tough
60 Assault bike calories
60 Thrusters, tough
60 Row calories
60 Back squats, tough
60 Assault bike calories
60 Power cleans, tough
*Every time a set is broken, team must complete 10 alternating burpees.

Finisher:
Tabata sit-ups

Performance-

Teams of two with one person working at a time.
For time:
60 Thrusters (75/45)
60 Assault bike calories
60 Snatches (95/65)
60 Row calories
60 Power cleans (135/95)
60 Assault bike calories
60 Back squats (185/135)
*Every time a set is broken, team must complete 10 alternating burpees.

Finisher:
Tabata sit-ups

A. Squat snatch
4×2; Rest 2 min
*Reset each rep.
**Moderately tough load. No misses.

B. Power clean
3,2,1,2,1; Waveload; Rest 2 min
*Top single tough. All others “moderate.”

C1. Glute-ham raises
3×30-45s AMRAP; 20×0 tempo; Rest 30s
C2. DB death march
3×30-60s; Moderate load; Rest 30s
C3. Banded good mornings
3×30-60s; 2020 tempo; Rest 2-3 mnin

D. 5 sets:
.5 miles assault bike @ 80% – moderately tough
5 thrusters (tough)
10 chest-to-bar pull-ups
-Rest 2-3 min

10 min:
1:45 jog @ 75%
15s run @ 90+%
*Can do this on assault runner or outside
+
(Rest as needed)
+
10 min @ 75%:
800m row
30 DB snatch, alternating (30/20)
30 air squats
AMRAP assault bike cals in remaining time
-Into
10 min @ 85%:
800m row
30 DB snatch, alternating (50/35)
30 air squats
AMRAP assault bike cals in remaining time.
+
(Rest as needed)
+
10 min:
30s suitcase carry, right (tough)
30s suitcase carry, left (tough)

A. EMOTM 9:
Mins 1-3: 3 jerk balances
Mins 4-6: 2 jerk balances
Mins 7-9: 1 jerk balance
*Pause briefly in receiving position on jerk balance.

B1. Farmer’s walk
3×200’; Rest 30s
*Use DBs and go as heavy as possible.
B2. Double KB front rack bottoms-up carry
3×100’; Rest 2 min

C. EMOTM 10:
1st: 30-45s hang from rings
2nd: 20-30s support on rings
-Into
EMOTM 10:
1st: 45s banded good mornings @ 2020 tempo
2nd: 45s D-ball front rack carry (tough)

D. 5 sets:
500m row @ 80% – moderately tough pace
5 power cleans (tough weight – no misses – reset each rep)
-Rest 2-3 min

6 sets:
500m row
-Rest 90s
*Increase pace per round.
+
(Rest as needed)
+
20 min:
30s assault bike @ 10 min pace
30s assault bike @ 45-50 rpm
+
(Rest as needed)
+
EMOTM 15:
1st: 45s double-unders
2nd: 45s burpee box jump overs (24″/20”)
3rd: 45s assault bike @ 75%

A. EMOTM 9:
Mins 1-3: 3 snatch high pulls
Mins 4-6: 2 snatch high pulls
Mins 7-9: 1 snatch high pull
*Build in weight as able but keep this fast.
**Make sure you extend vertically with bar in contact with the hip.

B. No hook no feet squat snatch
3×3; Rest 1-2 min

C1. Close-grip bench press
Build quickly to a tough 4 for today
C2. Pendlay row
Build quickly to a tough 4 for today

D. Front squat
3×8; 21×1 tempo; Across; Rest 2-3 min

E. EMOTM 20:
1st: 10 wall balls (20 to 10’/14 to 9’) + 5 toes-to-bar
2nd: 10 Russian KB swings (62/44) + 5 push-ups, hand-release

1 min @ 97+%:
Row calories
+
(Rest as needed)
+
3 sets:
1 min DB calf raises, 2” platform
-Rest 30s
1 min DB Cuban press (light)
-Rest 30s
1 min foot elevated glute bridges, alternating
-Rest 1 min
+
(Rest as needed)
+
1 min assault runner @ 95+%
-5 min walk on assault runner
1 min ski erg @ 95+%
-Rest/walk 5 min
1 min assault runner @ 95+%
-5 min walk on assault runner
1 min assault bike @ 95+%
+
(Rest as needed)
+
3 sets:
1 min banded face pulls
-Rest 30s
1 min banded tricep press downs
-Rest 30s
1 min foot elevated glute bridges, alternating
-Rest 1 min

A. EMOTM 10:
2 safety bar squats to 12” box
*Full pause on box.

B. Snatch pull w/ pause below-the-knee – 2” deficit
2,1,2,1,2,1; Rest 2 min
*Waveload.

C. No hook no feet snatch
5×3; Building; Rest 1 min
*Reset each rep.

D. Accumulate 40-45 glute-ham raises

E. 10 min:
30s FLR on rings
30s hang from rings
30s side plank, right
30s side plank, left
30s hold in bottom of squat

10 min assault bike
*Go for it.
+
(Rest as needed)
+
20 min @ 75%:
100’ farmer’s walk (moderate)
20 step-ups, alternating (20”)
30 single-unders
400m run on assault runner