17.01.31 - South Loop Strength & Conditioning

17.01.31

EMOTM 10:
1st: 10s assault bike @ 100%
2nd: 1 standing triple jump
-Into
EMOTM 15:
1st: 10s assault bike @ 100%
2nd: 3 rotational med ball toss, right foot forward (explosive)
3rd: 3 rotational med ball toss, left foot forward (explosive)
+
(Rest 3-5 min)
+
E30s for 10 min:
3s assault bike @ 100%

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

B. Strict supinated weighted chin-up
Build to a max for today in 7 min

C. Strict ring muscle-ups
3xAMRAP (-1); Rest 2 min

D. 13 min AMRAP:
25 deadlifts (315/205)
25 wall balls (30 to 10’/20 to 10’)
25 row calories
25 strict handstand push-ups
+
(Rest 5-10 min – 1 min assault bike intervals @ 50% during rest)
+
7 min AMRAP:
25’-50’-75’…overhead walking lunges (95/65)
5-10-15…chest-to-bar pull-ups

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