Fitness & Performance Archives - South Loop Strength & Conditioning
 

Fitness

A. E2min for 3 sets:
1st: 6 deadlifts @ 31×1 tempo
2nd: 5 deadlifts @ 31×1 tempo
3rd: 4 deadlifts @ 31×1 tempo
*Build per set. Reset each rep.
B. 5 min AMRAP @ high effort/90%:
12 wall balls
10 step-ups, alternating
6 ball slams
*Should be unbroken sets.
+
(Rest 5 min)
+
12 min AMRAP @ 80%:
400m run
10 goblet squats (moderate)
10 step-ups, alternating
10 ball slams

Performance

A. Deadlift
Build to a tough set of 4 in 12 minutes @ 31×1 tempo
*No misses. Reset each rep.
B. 5 min AMRAP @ high effort/90%:
12 wall balls (20 to 10’/14 to 10’)
9 box jumps, step down (24”/20”)
6 ball slams (tough)
+
(Rest 5 min)
+
12 min AMRAP @ 80%:
400m run
10 wall balls (14 to 10’/10 to 10’)
10 step-ups, alternating (24”/20”)
10 ball slams (20/15)

Fitness

A. Accumulate 60-120s in a wall-supported handstand* and 60-120s hanging from rings**
*Wall climb as high as comfortable if kicking up is not an option.
**Can hang in ring row position as necessary.
B. E2min for 3 sets:
1st: 6 back squats @ 30×1 tempo
2nd: 5 back squats @ 30×1 tempo
3rd: 4 back squats @ 30×1 tempo
*Build per set.
C. 12 min:
1 min jump rope (singles or double-unders)
1 min DB waiter’s walk, right (moderate)
1 min rowing
1 min air squats
1 min DB waiter’s walk, left (moderate)
1 min rowing

Performance

A. EMOTM 10:
1st: 20-30s wall-facing shoulder taps
2nd: 30-45s hang from rings
B. Back squat
Build to a heavy set of 2 @ 30×1 tempo in 12 minutes
C. For time:
100 double-unders
6 Turkish get-ups, alternating (55/35)
10 double KB front rack squats (70/hand – 55/hand)
1 mile assault bike
10 double KB front rack squats (70/hand – 55/hand)
6 Turkish get-ups, alternating (55/35)
100 double-unders
*12 minute cap

Fitness

A. EMOTM 8:
1st: 30s DB floor press @ 21×0 tempo
2nd: 30-45s FLR on rings
B. Pendlay row
4×5; Across; 31×0 tempo; Rest 90s
C. 7 min AMRAP:
3-6-9-12-15…row calories
3-6-9-12-15…goblet squats

Performance

A. E2min for 4 sets:
Strict ring muscle-up + 3 strict ring dips + Kipping ring muscle-up + 3 kipping ring dips
B. Pendlay row
5,2,3,2; 31×0 tempo; Waveload; Rest 90s
C. For time:
21 assault bike calories
9 thrusters (95/65)
15 assault bike calories
15 thrusters (95/65)
9 assault bike calories
21 thrusters (95/65)
*7 min cap.

Fitness

A. EMOTM 12:
1st: 6-8 strict press @ 20×0 tempo
2nd: 6-8 double DB deadlifts @ 20×0 tempo
*Both heads of DBs touch the ground.
3rd: Rest
B. In teams of two – partners alternate rounds:
7 min AMRAP:
12 DB snatches
6 burpees
+
(Rest 3 min)
+
7 min AMRAP:
12 box jumps, step down
6 burpees

Performance

A. EMOTM 12:
1st: 8-10 DB Z press @ 30×0 tempo
2nd: 10 Russian KB swings (heavy)
3rd: 60s kneeling banded hip extensions
4th: Rest
B. In teams of two – partners alternate rounds:
7 min AMRAP:
12 DB snatches, unbroken* (50/35)
6 burpees
*Switch hands in mid-air
+
(Rest 3 min)
+
7 min AMRAP:
6 DB snatches, unbroken* (70/50)
6 burpee box jump overs (24”/20”)
*Switch hands in mid-air.

Fitness
30 Assault Bike Calories
50 Box Jumps
30 Assault Bike Calories
40 Burpees
30 Assault Bike Calories
30 DB Thrusters
30 Assault Bike Calories
40 Wall Balls
30 Assault Bike Calories
50 Ring Rows, Tough

Performance
For time- (One person working at a time)
40 Assault Bike Calories
50 Box Jumps (24/20)
40 Assault Bike Calories
40 Burpees
40 Assault Bike Calories
30 KB Clean & Jerk (53/35/Hand)
40 Assault Bike Calories
40 Wall Balls (20/14)
40 Assault Bike Calories
50 Pull Ups

Fitness & Performance
A. Band Pull Apart Series x 2

B. 30 min @ 70%:
60s Front Plank (push up or fore arms)
100’ KB Bottoms Up Waiters Walk (right)
20 Row/bike calories
30 Mountain Climbers
100’ KB Bottoms Up Waiters Walk (Left)

Fitness
A. Every 90s for 8 sets:
3 Touch-and-go power cleans

B. 5 Rounds:
5 Pike Ring Rows, Tough
5 Power Snatches (50% of 1RM)
Rest 1 Min

Performance
A. Power Clean-
Build to a tough TNG set of 3 in 12 Minutes
*Rest at least 60s between sets.

B. 5 Rounds:
5 Strict Pull Ups
7 Unbroken Power Snatches (60% of 1RM)
Rest 1 Min

Fitness
A. Deadlift-
3×5, 3011, Across, R90S

B. 5 min AMRAP @ 100%:
21-15-9:
DB swings, tough
Assault bike calories

Rest 5 min

12 min AMRAP @ 85%:
10 Ball slams
20 Hand Release Push Ups
30 DB goblet hold walking lunges, tough
40s Double Under Work

Performance
A. Deadlift-
Build to a tough 5 in 12 Minutes, 3011

B. 5 min AMRAP @ 100%:
21-15-9:
DB swings, (50/35)
Row calories

Rest 5 min

12 min AMRAP @ 85%:
10 Toes-to-bar
20 Hand Release Push Ups
30 DB goblet hold walking lunges (50/35)
40 Double Unders

Fitness
A. Hand Stand Hold- 4×20-30s, R45s

B. Back Squat-
3×5, 30X1, Across, R90s

C. 3 rounds for time:
3 Wall Climbs
6 Goblet squats, Tough
9 Burpees

Performance
A. Free Standing Handstands-
Accumulate 60-120s

B. Back Squat-
Build to a heavy set of 3 in 12 Minutes, 30X1

C. 3 rounds for time:
3 Wall climbs
6 Front squats (155/115)
9 Burpees

A1. Seated DB press-
3×10, build if needed, Rest 60s
+
A2. Russian KB swings-
3×10, AHAP, Rest 60s

B. Teams of 2, alternating rounds:
16 minute AMRAP-
10 DB hang squat clean thrusters, tough
10 Pike ring rows

Performance
A1. Seated DB press-
3×10, build if needed, Rest 60s
+
A2. Russian KB swings-
3×10, AHAP, Rest 60s

B. Teams of 2, alternating rounds:
16 minute AMRAP-
10 DB hang squat clean thrusters (50/35/hand)
10 pull ups

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