19.10.09 – South Loop Strength & Conditioning
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19.10.09

FITNESS
8 min AMRAP:
600m run
2 min AMRAP: box jumps, step down
AMRAP in remaining time: push-ups, hand-release
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(Rest 4 min)
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8 min AMRAP:
600m row
2 min AMRAP: box jumps, step down
AMRAP in remaining time: strict hanging leg raises
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(Rest 4 min)
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8 min AMRAP:
1 mile assault bike
2 min AMRAP: box jumps, step down
AMRAP in remaining time: renegade rows, no push-up
Training notes:
•Can rotate through bike, run and row in any order based upon logistics.
Bodyweight and DB movements should be “challenging but doable.”
Record reps completed per set
PERFORMANCE
8 min AMRAP:
600m run
40 box jumps, step down (24”/20”)
AMRAP chest-to-bar pull-ups in remaining time
•Done in unbroken sets of 4.
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(Rest 4 min)
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8 min AMRAP:
600m row
40 box jumps, step down (24”/20”)
AMRAP strict ring dips in remaining time
•Done in unbroken sets of 3.
+
(Rest 4 min)
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8 min AMRAP:
1 mile assault bike
40 box jumps, step down (24”/20”)
AMRAP ring muscle-ups in remaining time
•Done in unbroken sets of 2.
Training notes:
•Can rotate through bike, run and row in any order based upon logistics.
•Gymnastics pieces must remain in unbroken sets throughout. Don’t do more per set, and wait until you’re ready before starting another set.
•If unbroken targets are not realistic for you, reduce the number of reps or change the movement.
Record reps completed per set.

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