Fitness & Performance Archives - South Loop Strength & Conditioning
 

Fitness
A. 21-15-9
Push Jerks, tough
Ring rows, tough
Bar facing burpees

B1. DB Arnold press
3×10-12, Rest 45s
+
B2. Tuck hollow hold w/ alternating leg extensions
3×30-45s, Rest 45s
+
B3. Band tricep push downs-
3×10-15, Rest 45s

Performance
A. 21-15-9
Push Jerks (135/95)
Chest-to-bar pull ups
Bar facing burpees

B1. DB Arnold press
3×10-12, Rest 45s
+
B2. Tuck hollow hold w/ alternating leg extensions
3×30-45s, Rest 45s
+
B3. Band tricep push downs-
3×10-15, Rest 45s

Fitness
A. Feet on floor muscle up transitions-
5×1-2, Rest 30s

B. 3 sets: @65-75%
3 minutes Row (easy)
1 minute Step-ups, alternating
1 minute burpees, no push up
3 minutes bike (easy)
1 minute Farmers walk (moderate weight)
1 minute Front plank

Performance
A. Strict muscle up transitions-
5×1-2, Rest 30s

B. Same as fitness

Fitness
A. Half kneeling Slam ball Shot toss-
2×5/side,10-20lb, Rest as needed

B. Seated Box jump-
3×5, AHAP, Rest 60s
*use end of bench

C. 18 minute AMRAP
200M Run
20 Walking lunges
15 Wall balls (20/14)
10 Jumping pull ups

Performance
A. Half kneeling Slam ball Shot toss-
2×5/side,10-20lb, Rest as needed

B. Seated Box jump-
3×5, AHAP, Rest 60s
*use end of bench

C. 18 minute AMRAP
200M Run
20 Walking lunges
15 Wall balls (20/14)
10 Pull ups

Fitness
A. Power Clean + Hang power clean + front squat + Jerk- 3×1
*Technique over load

B. Power Clean and Jerk-
5×1.1, Build, Rest 90s-2min
*Drop weight by 5-10lbs if you miss

C1. Half Kneeling Single Arm KB Press- 3×8-10/Side, 20×0, R30-45s
+
C2. D-ball zercher Carry- 3×100’, R30-45s
+
C3. Half Turkish Get Up- 3×3/Side, R30-45s

Performance
A. Power Clean + Hang power clean + front squat + Jerk- 3×1
*Technique over load

B. Clean and Jerk-
Build to tough 1.1 in 15 minutes.

C1. Half Kneeling Single Arm KB Press- 3×8-10/Side, 20×0, R30-45s
+
C2. D-ball zercher Carry- 3×100’, R30-45s
+
C3. Half Turkish Get Up- 3×3/Side, R30-45s

Fitness
A. Back squat-
3×6, 20X1, Build, Rest 90s

B. Assisted Pull Up-
3×3-5, 20×1, R90

C. EMOTM 16:
1st min: 8/side single arm DB push press
2nd min: 5 box jumps, tough
3rd min: 15s Max assault bike calories
4th min: 8 Russian KB swings, tough

Performance
A. Back squat-
3×6, 20X1, Build, Rest 90s

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

C. EMOTM 16:
1st min: 8/side single arm DB push press
2nd min: 5 Box Jumps (30+/24+)
3rd min: 15s Max bike calories
4th min: 8 Russian KB swings, AHAP

Fitness- Team of 2
“Badger”
3 rounds for time:
30 Power cleans, tough
30 Ring Rows
800M Run (200m at a time, rotate)

Performance- Team of 2
“Badger”
3 rounds for time:
30 Squat cleans (95/65)
30 Pull ups
800M Run (200m at a time, rotate)

Fitness
A. Pause deadlift-
3×7, 1s pause 3 inches off floor, Build, Rest 90s
*start slightly heavier

B. 2 sets:
4 minute AMRAP:
5 DB Push press, tough
10 Bar over burpees
+
Rest 2 minutes
+
4 minute AMRAP:
200m Row
10 Goblet Squats, tough
+
Rest 2 minutes

Performance
A. Pause deadlift-
3×7, 1s pause b2-3 inches off floor, Build, Rest 2 minutes
*start slightly heavier

B. 2 sets:
4 minute AMRAP:
5 Push press (95/65)
10 Bar over burpees
+
Rest 2 minutes
+
4 minute AMRAP:
200m Row
10 Front Squats (95/65)
+
Rest 2 minutes

Fitness
A. 5 Rounds:
9 Jumping pull ups
9 DB Thrusters, tough
9 HR Push ups
9 KB swings, tough
*20 minute cap

B1. Barbell Curl-
3×12-15, Rest 45s
+
B2. DB Front raises
3×12-15, Rest 45s
+
B3. Rack dips-
3×10-15, Rest 45s

Performance
A. 5 Rounds:
3 Bar Muscle ups
5 squat clean Thrusters (115/75)
7 HR Push ups
9 KB swings (70/53)
*20 minute cap

B1. Barbell Curl-
3×12-15, Rest 45s
+
B2. Alt DB Front raises
3×12-15/Side, Rest 45s
+
B3. Rack dips-
3×10-15, Rest 45s

Fitness
A. Band muscle up transitions-
5×1-2, Rest 30s

B. 6 sets @ 60-70%:
60s Bike easy
30s Bike 75%
20s Bike 85%
10s Bike 100%
+
Rest 5 minutes
+
3 sets:
60s D-Ball Hold
60s Side plank (30s/side)
60s Ring rows
60s Suitcase carry (30s/side)

Performance
A. Strict muscle up transitions-
5×1-2, Rest 30s

B. Same as fitness

Fitness
A. Seated Slam ball Shot toss-
3×3/side,10-20lb, Rest as needed

B. Seated Broad jump-
3×5, AHAP, Rest 60s

C. 16 minute AMRAP
40 Double unders or single
30 Wall balls, tough
20 Box jumps, step down, tough
10 Tough jumping pull ups

Performance
A. Seated Slam ball Shot toss-
3×3/side,10-20lb, Rest as needed

B. Seated Box jump-
3×5, AHAP, Rest 60s

C. 16 minute AMRAP
40 Double unders
30 Wall balls (20/14)
20 Box jumps, step down (24/20)
10 Strict Pull ups