Fitness & Performance Archives - South Loop Strength & Conditioning
 

Fitness
A. Back squats-
4×4-6, Build as needed, Rest 2 mins

B. Single arm ring row-
4×5/side, Rotate through trunk, R45-60s

C. For time:
15-12-9-6-3
HR push ups
Box jumps, tough

Performance
A. Back squats-
4×4 @ RPE 7, Rest 2 minutes

B. Single arm ring row-
4×5/side, Rotate through trunk, R45-60s

C. For time:
15-12-9-6-3
Ring dips
Burpee Box jumps (24/20)

Fitness
A. Combine shuttle run drill-
3 attempts timed

B. Every 90s for 3 sets –
1st- 8 Alternating D-ball over-the-shoulder, tough
2nd- 6-8 Double KB alternating press, tough
3rd- 100’ DB Farmers walk, tough
4th- 8-12 bumper plate Zercher squats, tough

Performance
A. Combine shuttle run drill-
3 attempts timed

B. Every 90s for 3 sets –
1st- 8 Alternating D-ball over-the-shoulder (AHAP)
2nd- 6-8 Double KB alternating press (AHAP)
3rd- 100’ Fat grip DB Farmers walk (AHAP)
4th- 8-12 bumper plate Zercher squats (45/35)

Fitness
A, Close grip bench press-
4×4-6, Build as needed, Rest 2 minutes

B. EMOTM 8-
1st- 5 TNG power snatches, Tough but unbroken
2nd- 12/10 Row calories
+
EMOTM 8-
1st- 5 Fast push ups + 5 Ring rows
2nd- 10s Assault bike (95-97%)

Performance
A, Close grip bench press-
4×4 @ RPE 7, Rest 2 minutes

B. EMOTM 8-
1st- 5 TNG power snatches (155/105)
2nd- 15/12 Row calories
+
EMOTM 8-
1st- 2-4 Muscle ups
2nd- 10s Assault bike (95-97%)

Fitness
A. Deadlifts-
4×4-6, build as needed, Rest 2 minutes

B DB 17.5
For time:
10 rounds
9 SA DB Thrusters, tough
30 double unders or singles
*Switch side on thrusters each round

Performance
A. Deadlifts-
4×5 @ RPE 7, Rest 2 minutes

B. KB 17.5
For time:
10 rounds
9 SA KB thrusters (53/35/hand)
30 Double Unders
*Switch side on thrusters each round

Fitness-
A. Teams of 2 with one person working at a time:
30-24-18-12-6
Bike Calories
Medball/d-ball zercher squats, tough
Burpees over ball

B. Not for time, just complete:
30 Hollow rocks
4 minutes Side plank (2 per side)

Performance-
A. Teams of 2 with one person working at a time:
30-24-18-12-6
Row Calories
Overhead squats (95/65)
Burpees over bar

B. Not for time, just complete:
30 Hollow rocks
4 minutes Side plank (2 per side)

Fitness
Teams of 2, partners alternate rounds, each completing 3 rounds:
Partner “nasty girls”
3 rounds:
50 Air squats
7 Burpee jumping pull ups
10 DB hang power cleans, tough

Performance
Teams of 2, partners alternate rounds, each completing 3 rounds:
Partner “nasty girls”
3 rounds:
50 Air squats
7 MU
10 Hang power cleans (135/95)

Fitness
A. Build to a tough weight in 20 minutes:
1.1.1 Power snatch

B. 18 minute AMRAP-
20 Wall balls, tough
20 HR Push ups
20/15 Bike calories
20 Russian KB swings, tough

Performance
A. Build to a tough weight in 20 minutes:
Power snatch + Power Snatch + Overhead squat

B. 18 minute AMRAP-
30 Wall balls (20/14)
20 HR Push ups
30 Assault bike calories
20 KB swings (70/53)

Fitness
A. Back squats-
4×4-6, Build as needed, Rest 2 mins

B. Single arm ring row-
4×5/side, No trunk rotation, R45-60s

C. For time:
21-15-9
SA DB press, tough
Jumping pull ups

Performance
A. Back squats-
4×5 @ RPE 7, Rest 2 minutes

B. Single arm ring row-
4×5/side, No trunk rotation, R45-60s

C. For time:
21-15-9
SA DB press (50/35)
Pull ups

Fitness
A. Cone star drill-
3 sets (average time)

B. 3 sets:
Max distance D-ball zercher carry (AHAP)

C. KB windmills-
4×6/side, Rest as needed

Performance
A. Cone star drill-
3 sets (average time)

B. 3 sets:
Max distance D-ball zercher carry (150/100)

C. KB windmills-
4×6/side, Rest as needed

Fitness
A, Close grip bench press-
4×4-6, Build as needed, Rest 2 minutes

B. EMOTM for 15 minutes:
1st- 4 fast ring rows + 4 fast push ups
2nd- 2-3 Wall Climbs
3rd- 5 tough box jumps or broad jumps

Performance
A, Close grip bench press-
4×5 @ RPE 7, Rest 2 minutes

B. EMOTM for 15 minutes:
1st- 2-6 Unbroken Bar MU
2nd- 3 Wall Climbs
3rd- 5 Box jumps (36/30)

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