Fitness & Performance Archives - South Loop Strength & Conditioning
 

Fitness

In teams of two, partners switch as necesary —
45 min AMRAP:
1300m row
400’ farmer’s walk
50 burpees

Performance

In teams of two, partners switch as necesary —
45 min AMRAP:
1300m row
400’ farmer’s walk (70/hand – 53/hand)
30 burpees
175 double-unders

Fitness & Performance

A. 10 min skill instruction:
Turkish get-ups
B. 2000m row
-OR-
10 min AMRAP:
Assault bike calories

Fitness

18 min AMRAP:
15 box jumps, step down
12 shoulder-to-overhead – use DBs as necessary
9 ball slams (moderate weight)

Performance

“12.3”
18 min AMRAP:
15 box jumps, step down (24”/20”)
12 shoulder-to-overhead (115/75)
9 toes-to-bar

Fitness

A. Pendlay row
Build to a 3RM for today in 10 min at 31×0 tempo
B. 5 min AMRAP:
Renegade rows, no push-up (moderately tough weight)
C. 5 min AMRAP:
Push-ups, hand-release
*Must be done in unbroken sets of 2.
D. 5 min AMRAP:
50’ waiter’s walk, right
50’ waiter’s walk, left

Performance

A. Pendlay row
Build to 3RM for today in 10 min at 31×0 tempo
*Pause on the ground. Not touch-and-go.
B. 5 min AMRAP:
Strict pull-ups
C. 5 min AMRAP:
Strict handstand push-ups
D. 5 min AMRAP:
Turkish get-ups, alternating (53/35)

Fitness & Performance

10 min AMRAP @ 85%:
20 lunges, alternating
16 wall balls (20 to 10’/14 to 9′)
20 lunges, alternating
8 burpees
+
(Rest 5 min)
+
10 min:
30s side plank, right
30s side plank, left
30s suitcase hold, right (tough)
30s suitcase hold, left (tough)
+
(Rest 5 min)
+
10 min AMRAP @ 85%:
10 DB thrusters (35/hand – 25/hand)
10 ball slams (30/20)
10 assault bike/row calories

Fitness

A. EMOTM 9:
1st: 30-45s crab plank
2nd: 10-30s hang from rings
3rd: 30-45s FLR on rings
B. For time in teams of two – partners switch working as they wish —
2000m row
-Into
10 rounds:
10 DB snatches, alternating
10 burpees
-Into
3 miles assault bike
*25 min cap.

Performance

A. EMOTM 9:
1st: 1-2 hang-to-inverted on rings
2nd: 2 gladiator get-ups, right
3rd: 2 gladiator get-ups, left
B. For time in teams of two – partners switch working as they wish —
3 miles assault bike
-Into
3 rounds:
50 DB snatches, alternating (50/35)
25 burpee box jump overs (24”/20”)
-Into
2000m row
*25 min cap.

Fitness & Performance

A. 10 min skill instruction:
Kipping toes-to-bar

B. 2 sets:
2:30 assault bike/row @ 85%
-Rest 30s
1 min step-ups, alternating (24”/20”) @ 85%
1 min step-ups, alternating (24”/20”) @ 50-75%
-Rest 1 min
+
(Rest 3 min)
+
2 sets:
2:30 assault bike/row @ 85%
-Rest 30s
1 min DB clean & jerks @ 85%
*Choose a weight you can do unbroken.
1 min air squats @ recovery pace
-Rest 1 min

Fitness
A. E2min for 6 sets:
2 front squats
*Start moderate and build every two sets.

B. E2min for 3 sets:
90s step-ups, alternating (24”/20”)
-Rest 30s
*Unloaded.

C. 10 min AMRAP:
7 DB power cleans
7 DB push jerks
200m run
*Keep cleans and jerks unbroken. Can break between clean and jerk.

Performance
A. E2min for 6 sets:
1st: 2 one and a quarter front squats @ 30×1 tempo
2nd: 1 one and a quarter front squat @ 30×1 tempo
*Waveload. Last single heavy.

B. E2min for 3 sets:
16 double KB front rack step-ups to 24”/20”, alternating

C. 10 min AMRAP:
3 touch-and-go power cleans
5 unbroken kipping handstand push-ups
200m run
*Cleans and handstand push-ups must remain unbroken throughout.

Fitness
A. EMOTM 7:
Power clean + Below-the-knee power clean + Above-the-knee power clean
*1s pause in receiving position on all lifts.
**Don’t drop the bar between reps.

B. 20 min:
30s DB snatch, alternating
-Rest 30s
30s ball slams
-Rest 30s
30s box jumps, step down
-Rest 30s
30s burpees, no push-up
-Rest 30s
30s lunges, alternating @ recovery pace

Performance
A. EMOTM 7:
Muscle clean + Below-the-knee muscle clean + Above-the-knee muscle clean + Push press
*Moderate load. Prioritize speed and positions over load lifted.

B. 20 min:
30s DB snatch, alternating (50/35)
*Switch hands in mid-air.
-Rest 30s
30s ball slams (30/20)
-Rest 30s
30s double-unders
-Rest 30s
30s burpees, no push-up
-Rest 30s
30s lunges, alternating @ recovery pace
-Rest 30s

Fitness

A. EMOTM 8:
1st: 3 Pendlay rows @ 21×0 tempo
2nd: 3 strict presses @ 21×0 tempo
*Heavier than last time.
-Into
EMOTM 8:
1st: 45s DB reverse curls
2nd: 45s supine DB tricep extensions

B. E2min for 16 min:
1st: 45s double KB front rack wall sit (tough)
2nd: 45s Renegade rows (tough)
*Assault bike or row @ 75% during rest periods.

Performance

A. EMOTM 8:
1st: 5 supinated bent over barbell rows @ 30×0 tempo
2nd: 5 strict weighted ring dips
-Into
EMOTM 8:
1st: 45s DB reverse curls
2nd: 45s supine DB tricep extensions

B. E2min for 16 min:
1st: 1 wall climb + 2-4 strict wall-facing handstand push-ups
2nd: 1-2 legless rope climbs
*Assault bike or row @ 75% during rest periods.

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