Fitness & Performance Archives - South Loop Strength & Conditioning
 

Fitness
A1. Single Arm DB Row-
3×6-8/side. 20X1, Rest 90s
+
A2. Double Kb push press-
3×6-8, 10×1, Rest 90s

B. For time:
30 KB Swings, tough
30 Goblet Squats
30 Side-to-side ball slams
30 DB Push Press, tough
30 Ring Rows
30 KB Deadlifts
30 Burpees over bar
200 Single unders
*20 minute cap

Performance
A1. Single Arm DB Row-
3×6-8/side. 20X1, Rest 90s
+
A2. Double Kb push press-
3×6-8, 10×1, Rest 90s

B. For time:
30 C2B Pull-ups
30 KB Swings (53/35)
30 Front Squats (115/75)
30 Toes-to-Bar
30 Push Press (115/75)
30 Deadlifts (115/75)
30 Burpees Over bar
100 Double-unders
*20 minute cap

Fitness
A. Kipping knees to elbows-
1.1.1×5, Rest 10-20s

B.DB RFESS-
3×6-8/Leg, 20X1, Rest 90

C. 21-18-15-9-6-3
Wall Balls, tough
HR push ups
*15 Minute cap

Performance
A. Switch grip Toes-to-bar
1.1.1×5, Rest 10-20s

B. RFESS-
3×6-8/Leg, 20X1, Rest 90s

C. 21-18-15-9-6-3
Wall Balls (20/14)
HR push ups
*15 Minute cap

Fitness & Performance
A. 5 sets:
60s Bike @50%
30s ” @75%
20s “ @85%
10s ” @95%
+
Rest 5 minutes
Then…
A2. 4 Sets:
30s Burpees @90%
60s Step-back burpees @80%
60s Front plank
30s Alt DB snatch, tough @90%
60s Alt DB snatch, tough @ 80%
60s Alt Box Step-ups @ 60%
+
Rest 5 minutes
Then…
A3. 5 sets:
60s Row @50%
30s ” @75%
20s ” @85%
10s ” @95%

Fitness
A. Close grip bench-
4×3-5, 10×1, Rest 2 minutes

B. 5 Sets @ 90%:
4 Minute AMRAP:
8 Ball slams
8 Box jumps, tough
8 DB Push Press, tough
30 DU or 60 singles
Rest 1 minute
*switch order every set

Performance
A. Close grip bench-
4×3-5, 10×1, Rest 2 minutes

B. 5 Sets @ 90%:
4 Minute AMRAP:
8 Toes-to-bar
8 Box jumps (24/20)
8 Push Press (95/65)
30 DU
Rest 1 minute
*switch order every set

Fitness-
A. Teams of two, one person working at a time:
25 min AMRAP-
Assault bike calories (40/20)
20 KB swings, tough
100 DU or 150 singles
8 Wall climbs

B. Hollow hold-
3x45s-60s

Performance-
A. Teams of two, one person working at a time:
25 min AMRAP-
Assault bike calories (60/40)
20 KB swings (70/53)
100 DU
8 Rope climbs

B. Hollow hold-
3x45s-60s

Fitness
A. Snatch-
Build to a 3RM of TNG reps
*15 minute clock

B. Clean & jerk:
Build to a 3RM of TNG reps
*15 minute clock

C. For time:
9-7-5
DB Renegade rows, tough
Power snatch, tough

Performance
A. Snatch-
Build to a max set of TNG reps with 80% of 1RM
*15 minute clock

B. Clean & Jerk:
Build to a max set of TNG reps with 80% of 1RM.
*15 minute clock

C. “Amanda”
9-7-5
Muscle ups
Squat Snatch (135/95)

Fitness & Performance
A. For time:
3k Row

Fitness
A. Push Press-
Build to a 3RM in 15 minutes

B. “285″
50 Russian KB swings, Tough
50 Walking lunges
50 Ball Slams
50 DB shoulder-to-overhead, Tough
40 DB snatch, alternating
50 Wall balls
30 burpees
*30 Min Cap

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

B.“285″
50 KB swings (70/55)
50 Walking lunges
50 Toes-2-Bar
50 Shoulder-to-overhead (95/65)
40 DB snatch, alternating (70/45)
50 Wall balls (20/14)
30 Burpees
* 30 Min Cap

Fitness
“The SLSC Total”
Build to back squat max in 15 minutes
+
Build to close grip bench press max in 15 minutes
+
Max time flexed arm hang
+
Max assault bike calories in 1 minute

Performance
“The SLSC Total”
Build to back squat max in 15 minutes
+
Build to close grip bench press max in 15 minutes
+
Max set of strict pull ups in 5 minutes
+
Max assault bike calories in 1 minute

Fitness
A. Deadlift-
Build to a 3RM in 20 minutes

B. “The consult”
For time:
500m Row
Then…
2 rounds:
20 Goblet squats
15 Ring rows
10 HR Push ups
5 burpees

Performance
A. Deadlift-
Build to a 1RM in 20 minutes

B. “The Consult”
For time:
500M Row
Then…
2 rounds:
20 Front Squats (115/75)
15 Pull ups
10 HR push ups
5 Burpees to 6” target