Fitness & Performance Archives - South Loop Strength & Conditioning
 

Fitness
A. DB Press-
Build to a tough 8 in 10 minutes

B. DB splits squat-
Build to a 8RM on each leg in 12 minutes

C. 8 min:
Build to a 1RM power clean
Rest 2 min
8 min AMRAP:
Power cleans @ 90% of today’s 1RM

Performance
A. Press-
Build to a tough Single in 10 minutes

B. Barbell splits squat-
Build to a 8RM on each leg in 12 minutes

C. 8 min:
Build to a 1RM power clean
Rest 2 min
8 min AMRAP:
Power cleans @ 90% of today’s 1RM

Fitness
A. Snatch-
Build to a tough triple in 15 minutes

B. Power clean & Jerk-
Build to a tough triple in 15 minutes

C. 8 Minute AMRAP:
Wall climbs

Performance
A. Snatch-
Build to a 1RM in 15 minutes

B. Clean & Jerk-
Build to a 1RM in 15 minutes

C. 8 Minute AMRAP:
Wall climbs

Fitness
A. Front Squat-
Build to a 3RM in 15 minutes

B. HR Push ups-
Max reps in 1 set

C. “Rand”
21-15-9
Jumping Pull ups
DB Thrusters, tough

Performance
A. Front Squat-
Build to a 1RM in 15 minutes

B. Strict Dips-
Max reps in 1 set

C. “Stan”
21-15-9
Pull ups
Thrusters (95/65)

Fitness-
For time:
80 Row calories
75 DB thrusters, tough
50 ring rows
75 Wall balls, tough
80 Row calories

Performance-
“Hildy”
For time:
100 Row calories
75 thrusters (45/35)
50 Pull ups
75 Wall Balls (20/14)
100 Row calories

Fitness + Performance
A. Hang muscle snatch + Hang muscle snatch + Hang power snatch
5-7 Times
*BARBELL ONLY

B. Power Snatch + hang power snatch
5×1.1, Build, Rest 90s
*Drop weight by 5-10lbs if you miss

C1. Half kneeling DB Arnold Press- 3×8-10/Side, 20×0, R30-45
+
C2. Suitcase carry- 3×100’/side, R30-45s
+
C3. Renegade rows (no push up)-
3×8-10, R30-45s

Fitness
A. Back squat-
3×3, 20X1, Build, Rest 90s

B. Assisted Pull Up-
3×5-7, R90

C. EMOTM 15:
1st min: 10 Box jumps
2nd min: 30 Single unders + 7 Jumping pull ups
3rd min: Row calories (10/8)

Performance
A. Back squat-
3×3, 20X1, Build, Rest 90s

B. Weighted Pull Up-
3×3-5, 20×1, Build, R90

C. EMOTM 15:
1st min: 10 Burpee box jump-overs (24/20)
2nd min: 30 double unders + 3 muscle ups
3rd min: Row calories (15/12)

Fitness
A. 5 rounds:
30 Wallballs, tough
15 KB Deadlifts, Tough
10 DB Hang power Cleans, Tough
5 DB Push Press, tough

B1. Single arm DB row
3×10-12/side, Rest 45s
+
B2. Russian twist W/ Medball
3×30-45s, Rest 45s
+
B3. DB lateral raise
3×10-12, Rest 45s

Performance
A. 5 rounds:
30 Wallballs (20/14)
15 Deadlifts (115/75)
10 Hang Power Cleans (115/75)
5 Shoulder-to-overhead (115/75)
*25 minute cap

B1. Single arm DB row
3×10-12/side, Rest 45s
+
B2. Russian twist W/ Medball
3×30-45s, Rest 45s
+
B3. DB lateral raise
3×10-12, Rest 45s

Fitness
A. Max distance shot toss-
3 attempts at max distance
(using orange shot or 15lb slam ball)

B. 25 minute AMRAP
400M Run
5/side single arm KB russian swings, tough
200M Run
20 Alternating Lunges
100M Run
10 DB push press, tough

Performance
A. Max distance shot toss-
3 attempts at max distance
(using orange shot or 15lb slam ball)

B. 25 minute AMRAP
400M Run
5/side Single arm KB clean and Jerk (70/53)
200M Run
20 Alternating Pistols
100M Run
10 HSPU

Fitness
A. Pause deadlift-
3×3, 1s pause 3 inches off floor, Build, Rest 90s

B. 2 sets:
7 minute AMRAP:
2,4,6,8…. Ball slams
2,4,6,8…. Bike calories
+
Rest 2 minutes
+
7 minute AMRAP:
2,4,6,8…. Ring rows
2,4,6,8…. Alt DB snatches, tough
+
Rest 2 minutes
+
7 minute AMRAP:
2,4,6,8…. KB swings, tough
2,4,6,8…. HR Push ups

Performance
A. Pause deadlift-
3×3, 1s pause 3 inches off floor, Build, Rest 90s-2 min

B. 2 sets:
7 minute AMRAP:
2,4,6,8…. Ball slams (25+,15+)
2,4,6,8…. Bike calories
+
Rest 2 minutes
+
7 minute AMRAP:
2,4,6,8…. Pull ups
2,4,6,8…. Alt DB snatches (55/35)
+
Rest 2 minutes
+
7 minute AMRAP:
2,4,6,8…. KB swings (53/35)
2,4,6,8…. HR Push ups

Fitness-
Teams of 2, alternating rounds
20 minute AMRAP:
1 rope climb or 3 rope prone-to-standing
5 burpees
200M run

Performance-
Teams of 2, Alternating rounds wearing weight vest
“Sisson”
20 minute AMRAP:
1 rope climb
5 burpees
200M Run