Fitness & Performance Archives - South Loop Strength & Conditioning
 

Fitness
A. RDL-
3×4-6, 30X1, Rest 2 minutes
*tough but controlled

B. EMOTM 25:
1st- 30s Hollow hold
2nd- 15 Russian KB swings
3rd- 10 Assault bike Calories
4th- 10 Hanging knee raises
5th- 5 Renegade rows, tough

Performance
A. RDL-
3×4-6, 30X1, Rest 2 minutes
*tough but controlled

B. EMOTM 25:
1st- 30s Hollow hold
2nd- 15 KB swings (53/35)
3rd- 10 Assault bike Calories
4th- 10 Toes-to-bar
5th- 5 Renegade rows, tough

Fitness
A. EMOTM 12
Clean deadlift + Hang power clean + Split jerk
1st 4 min: Tough
2nd 4 min: Add 5-10lbs
3rd 4 min: Add 5-10lbs

B. Every 2 minutes for 6 sets:
4 TNG power snatches
5 False grip ring rows
*tough but unbroken snatches

C1. Plank on medball
3×30-45s, Rest 90s
+
C2. D-ball Zercher carry
3×200′, AHAP, Rest 90s

Performance
A. EMOTM 12
Clean deadlift + Hang power clean + Split jerk
1st 4 min: 50%
2nd 4 min: 60%
3rd 4 min: 70%

B. Every 2 minutes for 6 sets:
4 TNG power snatches
5 Strict pull ups
*tough but unbroken snatches

C1. Plank on medball
3×30-45s, Rest 90s
+
C2. D-ball Zercher carry
3×200′, AHAP, Rest 90s

Fitness
A1.Reverse grip DB Bent over Row-
3×6/side. 20X1, Rest 90s
+
A2. BD Press-
3×6, 10×1, Rest 90s

B. For time:
80 Double Unders or Singles
40 Burpees
20 DB hang cleans, tough
60 Double unders or Singles
30 Burpees
20 DB hang cleans, tough
40 Double unders or Singles
20 Burpees
20 DB hang cleans, tough

Performance
A1. Reverse grip DB Bent over Row-
3×6/side. 20X1, Rest 90s
+
A2. BD Press-
3×6, 10×1, Rest 90s

B. For time:
80 Double Unders
40 Burpees
20 Power cleans (95/65)
60 Double unders
30 Burpees
20 Power cleans (115/75)
40 Double unders
20 Burpees
20 Power cleans (135/95)

Fitness
A. Kipping instruction- 5 minutes
then…
Kipping sets
3×3.3.3

B. KB Goblet hold RFESS
3×6-8/Leg, 20X1, Rest 90s

C. 15 minute AMRAP:
20 Bike calories
20 DB front squats, tough
20 DB Push Jerks, tough
20 Kipping knees-to-elbows

Performance
A. Kipping instruction- 5 minutes
then…
Kipping sets
3×3.3.3

B. KB Goblet hold RFESS
3×6-8/Leg, 20X1, Rest 90s

C. 15 minute AMRAP:
20 Row calories
20 Front squats (115/75)
20 Push Jerks (115/75)
20 Toes-to-bar

Fitness-
Teams of 3:
Buy in- 3000M Row
Then…
100 Wall balls
100 Bike calories
100 Box jumps
100 HR push ups

Cash out:
20 snap to hollow
20 Dead bugs

Performance-
Teams of 3:
Buy in- 3000M Row
Then…
100 Wall balls (20/14)
100 Bike calories
100 Box jumps (24/20)
100 HR push ups

Fitness & Performance
A. 5 sets:
110s Bike @50%
10s Bike @100%
+
Rest 5 minutes
+
5 sets:
60s Box Step overs @ 60%
60s manmakers (no weight) @60%
60s Side plank (30s/side)
60s Shuttle run @60%
+
Rest 5 minutes
+
5 sets:
90s Row @50%
30s Row @ 90%

Fitness
A. Close grip bench-
4×2-4, 10×1, Rest 2 minutes
*Start heavier then last time

B. 3 Sets @ 90%:
6 Minute AMRAP:
20 Wall Balls
15 Russian KB swings
10 Burpees
5 Ring rows
Rest 3 minute

Performance
A. Close grip bench-
4×2-4, 10×1, Rest 2 minutes
*Start heavier then last time

B. 3 Sets @ 90%:
6 Minute AMRAP:
20 Wall Balls (20/14)
15 KB swings (70/53)
10 Burpees
5 Pull ups
Rest 3 minute

Fitness
A. Double KB RDL-
3×5-7, 20X1, Rest 2 minutes
*tough but controlled

B. 5 Sets: 40s on/ 20s Off
Double unders or singles
Heavy D-ball over the shoulder
ball slams
Assault bike
Hollow hold

Performance
A. Double KB RDL-
3×5-7, 20X1, Rest 2 minutes
*tough but controlled

B. 5 Sets: 30s on/ 30s Off
Double unders
Heavy D-ball over the shoulder
ball slams
Assault bike
Hollow hold

Fitness
A. EMOTM 12
Power snatch + Hang power snatch+ hang power snatch
1st 4 min: Tough
2nd 4 min: Add 5-10lbs
3rd 4 min: Add 5-10lbs

B. For time:
9-7-5
Power cleans, tough
Wall climbs

C1.Stir-the-pot
3x30s, Rest 90s
+
C2. DB farmers Walk, heavy
3×100′, Rest 90s

Performance
A. EMOTM 12
Power snatch + Overhead squat+ Snatch balance
1st 4 min: 50%
2nd 4 min: 60%
3rd 4 min: 70%

B. For time:
9-7-5
Squat cleans (155/115)
Muscle ups

C1.Stir-the-pot
3x30s, Rest 90s
+
C2. DB farmers Walk, heavy
3×100′, Rest 90s

Fitness
A1. Double DB Row-
3×6-8/side. 20X1, Rest 90s
+
A2. DB Press-
3×6-8, 10×1, Rest 90s

B. “Friggin’ forty”
40 Box Jumps, tough
40 Kettlebell Swings, tough
40 Ring rows
40 Walking Lunges
40 Kipping knees to elbows
40 DB Push Press, tough
40 Wallballs
40 Burpees
40 Double-unders or 80 singles
*20 minute cap

Performance
A1. Pendlay Row-
3×6-8/side. 20X1, Rest 90s
+
A2. Press-
3×6-8, 10×1, Rest 90s

B. “Friggin’ forty”
40 Box Jumps (24/20)
40 Pull-ups
40 Kettlebell Swings (35/25)
40 Walking Lunges
40 Toes-to-Bar
40 Push Press (45/35#)
40 Wallballs (20/14)
40 Burpees
40 Double-unders
*20 minute cap