Fitness & Performance Archives - South Loop Strength & Conditioning
 

Fitness

EMOTM 8:
1st: 20-30s hang from rings
2nd: 30-45s wall sit at parallel

(Rest 2 min)
+
20 min:
30s single-unders/double-unders
-Rest 30s
30s air squats
-Rest 30s
30s burpees
-Rest 30s
30s DB thrusters
-Rest 30s

+
(Rest 2 min)
+
EMOTM 8:
1st: 30-45s kneeling goblet hip extensions
2nd: 30-45s plank

Performance

EMOTM 8:
1st: 45s reverse lunges, alternating
2nd: 30-45s plank
+
(Rest 2 min)
+
20 min:
30s DB power cleans (50/hand – 35/hand)
*One head of DBs touches the ground.
-Rest 30s
30s double-unders
-Rest 30s
30s DB thrusters (50/hand – 35/hand)
-Rest 30s
30s burpees, no push-up
-Rest 30s

+
(Rest 2 min)
+
EMOTM 8:
1st: 45s reverse lunges off of 2” platform, alternating
2nd: 20-30s hollow hold

Fitness

In teams of two, partners alternate as necessary—
From 0:00-10:00—
50 wall balls
50 burpee box jumps
50 wall balls
*Rest the remainder of the time if completed.
**Use moderate load for wall balls.
From 10:00-20:00—
50 Russian KB swings
50 burpee box jumps
50 Russian KB swings
*Rest the remainder of the time if completed.
@ 20:00 —
3 rounds:
90s row @ high effort (Partner 1) – sprint last 10s
90s row @ high effort (Partner 2) – sprint last 10s

Performance

In teams of two, partners alternate as necessary—
From 0:00-10:00—
75 wall balls (20 to 10’/14 to 9’)
50 burpee box jumps (24”/20”)
75 wall balls (20 to 10’/14 to 9’)
*Rest the remainder of the time if completed.
+
From 10:00-20:00—
50 power snatches (75/55)
50 burpee box jumps (24”/20”)
50 power snatches (75/55)
*Rest the remainder of the time if completed.
+
@ 20:00—
E45s for 9 min:
1st: 7s assault bike @ 97-100% (Partner 1)
2nd: 7s assault bike @ 97-100% (Partner 2)

Fitness

In teams of two —
10 min AMRAP – partners switch as necessary:
30 DB snatches, alternating
20 assault bike/row calories
+
(Rest 5 min)
+
10 min AMRAP – partners switch as necessary:
Accumulate 4 min farmer’s hold w/ KBs
Accumulate 4 min plank
+
(Rest 5 min)
+
10 min AMRAP – partners switch as necessary:
40 DB snatches, alternating
30 assault bike/row calories

Performance

In teams of two —
10 min AMRAP – partners switch after each round:
10 power snatches (75/55)
30 double-unders
+
(Rest 5 min)
+
10 min AMRAP – partners switch after each round:
10 assault bike/row calories
10 thrusters (75/55)
+
(Rest 5 min)
+
10 min AMRAP – partners switch after every two rounds:
10 power snatches (75/55)
30 double-unders

Fitness

A1. Strict press
4×4; Across; Rest 1 min
A2. Supinated bent over rows
4×4; Across; Rest 1 min
*Heavier than last time.
B. 2 sets—
3 min AMRAP @ 85%:
1 min DB thrusters (moderate)
1 min step-ups, alternating
1 min bike/row
-Rest 2 min
+
(Into)
+
2 sets—
3 min AMRAP @ 85%:
90s bike/row
90s Russian KB swings (moderate)
-Rest 2 min

Performance

A1. Push press
3,3,2,2; Building; Rest 1 min
A2. Strict supinated weighted pull-up
3,3,2,2; Building; Rest 1 min
B. 2 sets:
35s assault bike/row @ 97%
85s assault bike/row @ 50%
1 min burpees, no push-up
-Rest 2 min
*Try to maintain same pace as you held for previous 30s intervals.
+
(Into)
+
2 sets—
3 min AMRAP:
10 double DB power cleans (50/hand – 35/hand)
10 double DB shoulder-to-overhead (50/hand – 35/hand)
20 double DB alternating lunges (50/hand – 35/hand)
-Rest 2 min
*DBs held at sides on lunges.

Fitness

A. Power clean w/ 1s pause in receiving position
4×1.1; Rest 1-2 min
*Build as able but maintain good positions.
B. Back squat
4×4; Across; Rest 2 min
*Shoot for heavier than last week.
C. 5 min AMRAP:
3-6-9-12…double KB deadlift
3-6-9-12…burpees

Performance

A. Squat clean
4,3,2,1; Building; Rest 2 min
*Reset each rep.
B. Back squat
3,3,2,2; Building; Rest 2 min
C. 5 min AMRAP:
3-6-9-12…deadlifts (225/155)
3-6-9-12…bar-facing burpees

Fitness

A. (:20/:10)- 2 people per station. Trade exercises before moving to next station. Fits 16 people will take 8:00.
1. DB Clean & jerk- right/DB clean & jerk- left
2. Burpees/ pike touch- right
3. Box jumps/ pike touch- left
4. Squat hop 2s/ back extensions (GHD)
5. Treadmill/ wall chair
6. Ski/ strict press (seated w/ barbell)
7. DB push press- right/ DB push press- left
8. Front squat (BB)/ bent over row (BB)
B. 8 min AMRAP:
10 DB hang clean & press
15 box jumps, step down
C. EMOTM 8:
1st: 20-30s/side single-leg wall sit at parallel
2nd: 30-45s FLR on rings

Performance

A. (:20/:10)- 2 people per station. Trade exercises before moving to next station. Fits 16 people will take 8:00.
1. DB Clean & jerk- right/DB clean & jerk- left
2. Burpees/ pike touch- right
3. Box jumps/ pike touch- left
4. Squat hop 2s/ back extensions (GHD)
5. Treadmill/ wall chair
6. Ski/ strict press (seated w/ barbell)
7. DB push press- right/ DB push press- left
8. Front squat (BB)/ bent over row (BB)
B. For time:
15 clean & jerks (135/95)
50 box jump overs, step down (30”/24”)
15 clean & jerks (135/95)
*8 min cap.

Fitness

A. Power snatch w/ 1s pause in receiving position
4×1.1.1; Rest 1-2 min
B. Double overhand clean-grip RDL – no hook grip
3×8-10; 31×1 tempo; Rest 90-120s
C. 7 min AMRAP:
3 DB manmakers (moderately tough)
10 row/bike calories

Performance

A. Squat snatch
3,2,3,2; Waveload; Rest 2 min
*Reset each rep.
B. Double overhand clean-grip RDL – no hook grip
3×8-10; 31×1 tempo; Rest 90-120s
C. 7 min AMRAP:
2x [Power snatch + Below-the-knee power snatch + Above-the-knee power snatch (155/105)]
10 row/bike calories
*Complex must be unbroken throughout. Can scale weight accordingly

Fitness

In teams of two, partners alternate as necessary—
From 0:00-10:00—
50 DB snatches, alternating
50 wall balls
50 DB snatches, alternating
50 wall balls
*Rest the remainder of the time if completed.
**Use moderate load for wall balls and DB snatch.
From 10:00-20:00—
50 DB snatches, alternating
50 wall balls
30 DB snatches, alternating
30 wall balls
*Rest the remainder of the time if completed.
**Go heavier on wall ball and DB snatch.
@ 20:00 —
3 rounds:
90s row @ high effort (Partner 1)
90s row @ high effort (Partner 2)

Performance

In teams of two, partners alternate as necessary—
From 0:00-10:00—
50 DB snatches, alternating (50/35)
50 wall balls (20 to 10’/14 to 10′)
50 DB snatches, alternating (30/35)
50 wall balls (20 to 10’/14 to 10′)
*Rest the remainder of the time if completed.
From 10:00-20:00—
50 DB snatches, alternating (70/50)
50 wall balls (30 to 10’/20 to 9’)
30 DB snatches, alternating (70/50)
30 wall balls (30 to 10’/20 to 9’)
*Rest the remainder of the time if completed.
@ 20:00 —
E30s for 9 min:
1st: 5s assault bike @ 100% (Partner 1)
2nd: 5s assault bike @ 100% (Partner 2)

Fitness

In teams of two —
20 min AMRAP – partners switch as needed:
25’ KB goblet lunges
20 DB push presses
25’ KB goblet lunges
20 double KB deadlifts
+
(Rest 5 min)
+
15 min AMRAP – partners switch as needed:
4 miles assault bike or 3000m row
500’ farmer’s walk

Performance

In teams of two —
20 min AMRAP – partners switch as needed:
25’ DB front rack walking lunges (50/35)
6 rope climbs to 15′
25’ DB front rack walking lunges (50/35)
6 bar muscle-ups
+
(Rest 5 min)
+
15 min AMRAP – partners switch as needed:
4 miles assault bike or 3000m row
500’ farmer’s walk (70/hand – 53/hand)

Fitness

A. 10 min handstand hold against wall skill instruction
B. 3 sets:
30s pike box handstand walking, clockwise
30s pike box handstand walking, counterclockwise
-Rest 2 min
C. From 0:00-3:00—
2 rounds:
10 ring rows
10 double KB deadlifts
From 3:00-6:00—
2 rounds:
12 push-ups
12 double KB deadlifts
From 6:00-9:00—
2 rounds:
14 ring rows
14 double KB deadlifts
From 9:00-12:00—
2 rounds:
16 push-ups
16 double KB deadlifts
*If you complete the required work in 3 minutes, rest the remainder of the time.

Performance

A. 10 min handstand push-up skill instruction
B. 3 sets:
3-5 strict handstand push-ups to deficit + 5-7 kipping handstand push-ups to same deficit
-Rest 2 min
*Sets must be unbroken.
C. From 0:00-3:00—
2 rounds:
10 handstand push-ups
10 deadlifts (155/105)
From 3:00-6:00—
2 rounds:
12 chest-to-bar pull-ups
12 deadlifts (155/105)
From 6:00-9:00—
2 rounds:
14 handstand push-ups
14 deadlifts (155/105)
From 9:00-12:00—
2 rounds:
16 chest-to-bar pull-ups
16 deadlifts (155/105)
*If you complete the required work in 3 minutes, rest the remainder of the time.
**Scale reps so the first two rounds can definitely be completed under timecap. Can also scale HSPU to ring push-ups and chest-to-bar to chin-over-bar pull-ups

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