Fitness & Performance Archives - South Loop Strength & Conditioning
 

Fitness
A. DB Split squat –
4×6-8/side, 20X1 tempo, Rest 60-90s
*increase in weight

B. 3 rounds:
7 Ring rows, tough
14 HR Push-Ups
21 Russian Kettlebell Swings, tough

Performance
A. Split squat –
4×2-4/side, 20X1 tempo, Rest 60-90s
*increase in weight

B. 3 rounds:
7 Strict Pull-Ups
14 HR Push-Ups
21 Kettlebell Swings (70/53)

Fitness
Teams of two, partners alternate rounds to complete five sets each of:
Assault bike calories 20/10)
10 DB Man-Makers, tough

Performance
Teams of two, partners alternate rounds to complete five sets each of:
Assault bike calories (30/20)
10 KB Man-Makers (53/35/hand)

Fitness
A. Deadlift-
4×4-6, Reset each rep, Rest 2-3 minutes
*small increase in starting weight

B. 3 rounds for time:
1 minute: Row calories
1 minute: Alt Lunges
1 minute: Burpees
1 minute: Kipping knee raises
1 minute: DB Push press, tough
1 minute Rest

Performance
A. Deadlift-
4×3-5, Reset each rep, Rest 2-3 minutes
*small increase in starting weight

B. 3 rounds for time:
1 minute: Row calories
1 minute: Alt Lunges
1 minute: Burpees
1 minute: Toes-to-bar
1 minute: HSPU
1 minute Rest

Fitness
A. DB bent-over-rows
4×6-8, 20×0, Rest 90s

B. 10 Minute AMRAP:
Assault bike calories

Performance
A. Pendlay rows-
4×6-8, 20×0, Rest 90s
*slight increase if possible

B. 10 Minute AMRAP:
Assault bike calories

Fitness
A. Rope climb Instruction- 5 minutes
+ EMOTM 8:
1 Rope climb or 2-3 Supine-to-standing
*Focus on jumping as high as possible to start climb

B. 4 rounds:
400M run
10 DB Shoulder-to-overhead, tough
10 DB swings, tough

Performance
A. Rope climb Instruction- 5 minutes
+ EMOTM 8:
1 legless rope climb
*Focus on jumping as high as possible to start climb

B. 4 rounds:
400M run
10 Shoulder-to-overhead (135/95)
10 Deadlifts (135/95)

Fitness
A. DB Split squat –
4×6-8/side, 20X1 tempo, Rest 60-90s
*Small increase in weight

B. 8 minute AMRAP:
10 Alt DB snatches, tough
10 DB Goblet Squats, tough

Performance
A. Split squat –
4×3-5/side, 20X1 tempo, Rest 60-90s
*Small increase in weight

B. 8 minute AMRAP:
10 Alt DB snatches (85/60)
10 DB Goblet Squats (85/60)

Fitness
A. Push press-
4×3-5, 20×0 tempo, Build if needed, Rest 2 minutes

B. For max reps/calories:
2 sets:
2 Minutes- Bike calories
Rest 2 Minutes
2 Minutes- Burpee Box Step-Overs, tough
Rest 2 minutes
2 Minutes- Row calories
Rest 2 minutes
2 Minutes- Single unders or Double unders

Performance
A. Push press-
4×3-5, 20×0 tempo, build each set, Rest 2 minutes

B. For max reps/calories:
2 sets:
2 Minutes- Bike calories
Rest 2 Minutes
2 Minutes- Burpee Box Jump-Overs (24”/20″)
Rest 2 minutes
2 Minutes- Row calories
Rest 2 minutes
2 Minutes- Double unders

Fitness
Teams of 2, alternating movements throughout rounds-
30 minute AMRAP:
50 Single unders
40 Wall balls, tough
30 Russian KB swings, tough
20 Burpees
10 Jumping pull ups

Performance
Teams of 2, alternating movements throughout rounds-
30 minute AMRAP:
50 Double unders
40 Wall balls (20/14)
30 KB swings (53/35)
20 Burpees
10 Chest-to-bar pull ups

Fitness
A. TGU-
2×3/side w/ shoe
+
2×3/side weighted, tough

B. 3 sets:
Every 90s-
1st- 10 Ring rows + 10 HR push ups
2nd- 3 power snatch, tough but no misses
3rd- 30s max row calories
4th- 30s Double DB front rack squats, tough weight

Performance
A. TGU-
2×3/side w/ shoe
+
2×3/side weighted, tough

B. 3 sets:
Every 90s-
1st- 2.2.2 MU (Drop from rings between doubles)
2nd- 3 Squat snatch (70-80%)
3rd- 30s max row calories
4th- 30s front squats (snatch weight)

Fitness
A. DB Bent-over row-
4×6-8, 20×0 tempo, Rest 90s

B. For time:
75 DB Thrusters, tough
*5 jump assisted pull ups

Performance
A. Pendlay row-
4×6-8, 20×0 tempo, Rest 90s

B. For time:
100 Thrusters (75/55)
*3 Strict pull ups every minute