Fitness & Performance Archives - Page 2 of 34 - South Loop Strength & Conditioning
 

Fitness
Teams of 2, One person working at a time:
4 sets:
750M row
800m Run (200m segments)

Performance
Teams of 2, One person working at a time:
4 sets:
Bike calories (40/30)
800m Run (200m segments)

Fitness
3 rounds:
1 minute wall balls, tough
1 minute Ball slams, tough
1 minute box jumps, step down, tough
1 minute DB push press, tough
1 minute row cals

Performance
3 rounds:
1 minute wall balls (20/14)
1 minute Ball slams, (30/20)
1 minute box jumps (24/20)
1 minute push presses (75/55)
1 minute row cals

Fitness
A. Back Squat- Build to a heavy 3 in 15 Minutes

B. 10 rounds for time:
4 Burpees
6 KB Swings, tough
8 Wall Balls, tough

Performance
A. Overhead Squat- Build to a heavy 3 in 15 Minutes

B. 10 rounds for time:
4 Burpees to 6″ target
6 KB Swings (53/35)
8 Wall Balls (20/14)
*Rig targets only

Fitness
A. Push Press-
Build to a Heavy 3 in 15 Minutes

B. Power Clean-
Build to Heavy 1 in 10 Minutes
+
8 Min AMRAP
Power Cleans @ 90% of B

Performance
A. Push Press-
Build to a Heavy 1 in 15 Minutes

B. Power Clean-
Build to Heavy 1 in 10 Minutes
+
8 Min AMRAP
Power Cleans @ 90% of B

Fitness
A. “285″
50 Russian KB swings, Tough
50 Walking lunges
50 Ball Slams
50 DB shoulder-to-overhead, Tough
40 DB snatch, alternating
50 Wall balls
30 burpees
*40 Min Cap

Performance
A. “285″
50 KB swings (70/55)
50 Walking lunges
50 Toes-2-Bar
50 Shoulder-to-overhead (95/65)
40 DB snatch, alternating (70/45)
50 Wall balls (20/14)
30 Burpees
* 40 Min Cap

Fitness
A. Close Grip Bench Press-
Build to Heavy 3 In 20 Minutes

B. Pull ups- GIVE ONE A TRY!!!

C. 10 Minute AMRAP-
Alternating Turkish Get Up, Tough

Performance
A. Close Grip Bench Press-
Build to heavy Single in 20 Minutes

B. Weighted Pull Up-
Build to a heavy single in 10 Minutes

C. 10 Minute AMRAP-
Alternating Turkish Get Ups (53/35)

Fitness
A. Deadlift-
Build to a Heavy set of 3 in 20 Minutes

B. Rowing Helen
3 Rounds:
500M Row
21 KB Swings, tough
12 Ring Rows

Performance
A. Deadlift- Build to a Heavy single in 20 Minutes

B. Cycle Hell-en
3 Rounds:
Assault bike calories (30/20)
21 KB Swings (53/35)
12 Pull Ups

Fitness
Teams of 2, partners alternate rounds:
For time:
10-9-8-7-6-5-4-3-2-1
Power snatch, tough
200m Run

Performance
Teams of 2, partners alternate rounds:
10-9-8-7-6-5-4-3-2-1
Squat snatch (135/95)
200m Run

Fitness
A. 8 minute AMRAP:
3/side DB TGU, tough
15 KB swings, tough

B1. HR push ups- 3x AMRAP (-3 reps)
+
B2. Chin ups- 3xAMRAP (-2 reps)
+
B3. Band pull-aparts- 3×10-12
*Quick rest between each exercise

C. 3 sets:
30s Stir-the-pot
Quick rest
30s Russian twist W/ slam ball
Quick rest

Performance
A. 8 minute AMRAP:
3/side DB TGU (55/30)
15 KB swings (70/53)

B1. HR push ups- 3x AMRAP (-3 reps)
+
B2. Chin ups- 3xAMRAP (-2 reps)
+
B3. Band pull-aparts- 3×10-12
*Quick rest between each exercise

C. 3 sets:
30s Stir-the-pot
Quick rest
30s Russian twist W/ slam ball
Quick rest

Fitness
A. Every 2 minutes x 5 sets:
Power clean + Front squat + Jerk
Build each set.

B. Every 2 minutes x 5 sets:
Push press + Push press + Push Jerk
Build each set, Take from the rack

C. 5 minute AMRAP-
15 KB goblet squats, tough
15 Ball slams

Performance
A. Every 2 minutes x 5 sets:
Power clean + Front squat + Jerk
Build each set.

B. Every 2 minutes x 5 sets:
Push press + Push press + Push Jerk
Build each set, Take from the rack

C. 5 minute AMRAP-
20 KB Goblet squats (53/35)
20 Toes-to-bar

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