18.01.22 - South Loop Strength & Conditioning

18.01.22

Fitness

In teams of two, partners alternate as necessary—
From 0:00-10:00—
50 wall balls
50 burpee box jumps
50 wall balls
*Rest the remainder of the time if completed.
**Use moderate load for wall balls.
From 10:00-20:00—
50 Russian KB swings
50 burpee box jumps
50 Russian KB swings
*Rest the remainder of the time if completed.
@ 20:00 —
3 rounds:
90s row @ high effort (Partner 1) – sprint last 10s
90s row @ high effort (Partner 2) – sprint last 10s

Performance

In teams of two, partners alternate as necessary—
From 0:00-10:00—
75 wall balls (20 to 10’/14 to 9’)
50 burpee box jumps (24”/20”)
75 wall balls (20 to 10’/14 to 9’)
*Rest the remainder of the time if completed.
+
From 10:00-20:00—
50 power snatches (75/55)
50 burpee box jumps (24”/20”)
50 power snatches (75/55)
*Rest the remainder of the time if completed.
+
@ 20:00—
E45s for 9 min:
1st: 7s assault bike @ 97-100% (Partner 1)
2nd: 7s assault bike @ 97-100% (Partner 2)

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