Fitness & Performance Archives - South Loop Strength & Conditioning
 

Fitness
A. Clean pull
4×1.1; Rest 2 min

B. 3 sets on 4 minute interval @ escalating pace per set:
15 assault bike/row calories
15 wall balls
15 box jumps, step down
+
3 sets on a 4 minute interval @ escalating pace per set:
15 assault bike/row calories
15 DB snatches, alternating
15 lateral burpees over-the-dumbbell
*First set of each at moderate pace. Last set fast.

Performance
A. Clean pull
4×1.1; Rest 2 min

B. 3 sets on 4 minute interval @ escalating pace per set:
21 assault bike/row calories
15 wall balls (20 to 10’/14 to 9’)
9 burpee box jump overs (24”/20”)
+
3 sets on a 4 minute interval @ escalating pace per set:
21 assault bike/row calories
15 DB snatches, alternating (50/35)
9 lateral burpees over-the-dumbbell
*First set of each at moderate pace. Last set fast.

Fitness
A. E30s for 8 min:
1 hang power snatches w/ 1s pause in receiving position

B. 3 min AMRAP:
10 DB front squats
10 burpees
+
(Rest 3 min)
+
3 min AMRAP:
10 DB hang squat cleans
10 burpees
+
(Rest 3 min)
+
3 min AMRAP:
10 DB thrusters
10 burpees

C. 8 min:
30s side plank, right
30s side plank, left
30s single-leg calf raises, right
30s single-leg calf raises, left

Performance
A. E30s for 8 min:
2 touch-and-go hang squat snatches
*Tough but fast. No misses.

B. 3 min AMRAP:
3 unbroken hang squat snatches (135/95)
+
(Rest 3 min)
+
3 min AMRAP:
2 unbroken hang squat snatches + 2 overhead squats (135/95)
*Don’t drop the bar during the complex.
+
(Rest 3 min)
+
3 min AMRAP:
3 power cleans + 3 front squats + 3 shoulder-to-overhead (135/95)
*Don’t drop the bar during the complex.

C. 8 min:
30s side plank, right
30s side plank, left
30s single-leg calf raises, right
30s single-leg calf raises, left

Girl Power 🏋️‍♀️✌️🌺

A post shared by SouthLoopSC (@southloopsc) on

Fitness
A. 10 min kipping skill work

B. EMOTM 9:
Mins 1-3: 3-5 vertical ring rows + 8 push-ups, hand-release
Mins 4-6: 3-5 strict hanging leg raises + 5 ball slams
Mins 7-9: 8 double DB bent over rows + 8 push-ups, hand-release
+
EMOTM 9:
Mins 1-3: 30s goblet squats
Mins 4-6: 30s step-back lunges
Mins 7-9: 30s Russian KB swings
+
EMOTM 9:
1st: 30-45s double KB front rack hold
2nd: 30-45s double KB front rack hold
3rd: 30s double-unders/single-unders

Performance
A. 10 min muscle-up transition skill work

B. EMOTM 9:
Mins 1-3: 2-4 bar muscle-ups + 2-5 kipping handstand push-ups
Mins 4-6: 10 toes-to-bar
Mins 7-9: 2-4 ring muscle-ups + 2-5 kipping handstand push-ups
+
EMOTM 9:
Mins 1-3: 30s goblet squats (70/53)
Mins 4-6: 30s jumping switch lunges
Mins 7-9: 30s Russian KB swings (70/53)
+
EMOTM 9:
1st: 30-45s double KB front rack hold
2nd: 30-45s double KB front rack hold
3rd: 30s double-unders

Fitness
A. EMOTM 8:
3 clean high pulls
*Build in weight but keep this very sharp technique-wise.

B. Front squats
4×3; Building; Rest 2 min

C. 10 min AMRAP:
10 DB hang power cleans
10 assault bike/row calories
10 DB shoulder-to-overhead

Performance
A. EMOTM 8:
3 tall cleans
*Build in weight but keep this very sharp technique-wise.

B. One and a quarter front squat
4×3; Building; Rest 2 min

C. 10 min AMRAP:
8 unbroken touch-and-go power cleans (start at 135/95 and add weight per set)
10 assault bike/row calories

Happy Dirty 30 to the ridiculously strong & lovable @theejakejohnson 🎂🎁

A post shared by SouthLoopSC (@southloopsc) on

Fitness
EMOTM 8 — partners alternate stations:
1st: 30-45s double KB front rack hold
2nd: 30-45s single-leg squats off of box
+
(Rest 2 min)
+
16 min – partners alternate stations:
1 min assault bike/row
1 min half Turkish get-ups, alternating
1 min assault bike/row
1 min DB reverse lunges
+
(Rest 2 min)
+
EMOTM 8 — partners alternate stations:
1st: 30-45s double KB front rack hold
2nd: 30-45s pike handstand hold on box

Performance
EMOTM 8 — partners alternate stations:
1st: 15s barbell front rack hold (heavy)
2nd: 10 weighted pistols to short box or medball, alternating
+
(Rest 2 min)
+
16 min – partners alternate stations:
1 min assault bike/row
1 min Turkish get-ups, alternating (53/35)
1 min assault bike/row
1 min single-arm KB overhead lunges (53/35)
*P1 starts on bike/row. P2 starts on TGU. Then they swap stations. Then they move to the next piece. Then they swamp.
+
(Rest 2 min)
+
EMOTM 8 — partners alternate stations:
1st: 15s barbell front rack hold (heavy)
2nd: 30-45s wall-facing handstand hold – nose and toes on the wall

Fitness
In teams of two —
@ 0:00-15:00 – partners switch as necessary—
10 rounds:
15/12 assault bike or row calories
10 hanging leg raises
*15 minute cap
+
(Rest until…)
+
@ 20:00 – partners switch as necessary—
10 rounds:
10 DB push presses
10 DB hang cleans
10 burpees
*20 minute cap.

Performance
In teams of two —
@ 0:00-15:00 – partners alternate rounds—
10 rounds:
15/12 assault bike or row calories
15 toes-to-bar
*15 minute cap
+
(Rest until…)
+
@ 20:00 – partners alternate rounds—
10 rounds:
10 shoulder-to-overhead (115/75)
15 deadlifts (115/75)
20 box jumps, step down (24”/20”)
*20 minute cap.

Fitness
A. FAST warm-up

B. 10 rounds:
10 single-unders
10 box jumps, step down
10 Russian KB swings
*20 minute cap

Performance
A. FAST warm-up

B. 10 rounds:
35 double-unders
9 power cleans (105/70)
*20 minute cap.

Fitness
A. Power snatch
Build to a tough 1.1 for today with perfect technique

B. 15 min AMRAP:
15 double KB deadlifts
15 bike/row calories
15 DB shoulder-to-overhead
15 bike/row calories

Performance
A. Squat snatch
Build to a max for today in 10 min

B. 15 min:
5 touch-and-go power snatches (start at 115/75 – add 5-10# per set)
15 bike/row calories

Fitness
A. 10 min kipping skill work

B. EMOTM 9:
Mins 1-3: 6-8 DB curl and press
Mins 4-6: 6-8 vertical ring rows
Mins 7-9: 6-8 DB Z press

C. 10 min AMRAP:
5 push-ups
10 ball slams
15 air squats

Performance
A. 10 min chest-to-bar pull-up skill work

B. EMOTM 9:
Mins 1-3: 2-4 ring muscle-ups
Mins 4-6: 3 strict handstand push-ups to tough deficit
Mins 7-9: 10 chest-to-bar pull-ups

C. 10 min AMRAP:
5 shoulder-to-overhead (135/95)
10 toes-to-bar
15 air squats

Fitness
EMOTM 8:
1st: 20-30s strict hanging leg raises
2nd: 30-45s single-leg squats off of box, alternating
+
(Rest 2 min)
+
20 min:
30s reverse lunges, alternating
-Rest 30s
30s burpees
-Rest 30s
30s DB hang cleans
-Rest 30s
30s mountain climbers
-Rest 30s
+
(Rest 2 min)
+
EMOTM 8:
1st: 30-45s double KB front rack hold (tough)
2nd: 30-45s wall bugs, alternating

Performance
EMOTM 8:
1st: 30-45s side-to-side stationary swing
2nd: 30-45s single-leg squats from high box, alternating
+
(Rest 2 min)
+
20 min:
30s DB jumping switch lunges
-Rest 30s
30s lateral burpees over DB
*18.0 standards
-Rest 30s
30s DB power cleans
*One head of DBs touches ground
-Rest 30s
30s support on rings
-Rest 30s
+
(Rest 2 min)
+
EMOTM 8:
1st: 30-45s double KB front rack hold (tough)
2nd: 30-45s wall bugs, alternating

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