17.02.14 - South Loop Strength & Conditioning

17.02.14

5 sets:
120’ suicide sprint, 30’ increments (30’ out, 30’ back, 60’ out, 60’ back…)
-Rest as needed
+
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
+
Accumulate 90s/side single-arm FLR on rings w/ consistent fractioning

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