Laura Nitowski, Author at South Loop Strength & Conditioning

20.02.08

FITNESS

In teams of two with one person working at a time–

6 rounds:

30 air squats

30 KB swings

12 vertical ring rows

500m row – each partner rows 250m

Training notes:

•Partners can split up work anyhow.

•35 minute cap.

PERFORMANCE

In teams of two with one person working at a time–

“Hotshots 19”

6 rounds:

30 air squats

19 power cleans (135/95)

7 strict pull-ups

500m row – each partner rows 250m

Training notes:

•Partners can split up work anyhow.

•35 minute cap.

Record time.

20.02.07

FITNESS

A. Bench press

3,3,2,2; 4s at same weight, 3s at same weight; Rest 2 min

Training notes:

•Weight should be tough but sustainable.

Record weight used.

B. 10 min AMRAP:

1-2-3-4…handstand walk around the box

3-6-9-12…Russian KB swings (tough)

Training notes:

•Handstand walk around the box: https://youtu.be/k0jLK_b6Lt0

Record reps completed.

PERFORMANCE

A. Bench press

3,1,3,1; Waveload; Rest 2 min

Training notes:

•First wave moderate, second wave tough.

Record weight used.

B. 10 min AMRAP:

1-2-3-4…wall climbs

2-4-6-8…D-ball over shoulder (150/100)

Training notes:

•Prioritize wall climbs over D-ball weight.

•D-ball weight should be tough.

Record reps completed.

20.02.06

FITNESS & PERFORMANCE

A1. Staggered stance DB RDLs

3×8/leg; Rest 30s b/w legs; Rest 30s

A2. DB box step-ups

3×8/leg; Rest 30s b/w legs; Rest 30s

Training notes:

•Staggered stance RDL (except with KBs): https://www.youtube.com/watch?v=XnnmdaKqgiw

•30s rest is relatively short so this may get tough on grip.

Record weight used.

B. For time:

1000m row

50 DB snatches, alternating (50/35)

50 toes-to-bar

50 DB snatches, alternating (50/35)

1000m row

Training notes:

•15 minute cap.

Record time.

20.02.05

FITNESS

A. Segmented power clean + Below-the-knee power clean + Above-the-knee power clean

4x(1+1+1); Building; Rest 90-120s

Training notes:

•Hang onto the bar between reps.

•Pause below-the-knee on segmented cleans: https://www.youtube.com/watch?v=JtEJlFr_DUs

•Prioritize positions over load lifted.

Record weight used.

B. EMOM 16:

1st: 3 power cleans + 3 push jerks

2nd: 30s assault bike/row @ consistent effort

Training notes:

•Pace cyclical stuff to prioritize barbell work.

Record weight used and pace on cyclical pieces.

PERFORMANCE

A. Segmented power clean + Below-the-knee power clean + Above-the-knee power clean

4x(1+1+1); Building; Rest 90-120s

Training notes:

•Hang onto the bar between reps.

•Pause below-the-knee on segmented cleans: https://www.youtube.com/watch?v=JtEJlFr_DUs

•Prioritize positions over load lifted.

Record weight used.

B. EMOM 16:

1st: 3 power cleans + 3 front squats + 3 shoulder-to-overhead

2nd: 30s assault bike/row @ consistent effort

Training notes:

•Barbell complex should be unbroken.

•Build weight on barbell complex as able throughout.

•Pace cyclical stuff to prioritize barbell work.

Record weight used and pace on cyclical pieces.

20.02.04

FITNESS

A1. Standing long jump

4×1; Rest 30s

A2. Deadlift

4×3; Across; Rest 2-3 min

Training notes:

•Reset each rep on deadlifts.

•Jump far on standing long jumps.

•Use previous weeks to gauge what is a challenging but doable weight for sets of 3 across.

Record weight.

B. For time:

50 row/bike calories

40 wall balls

30 power cleans

20 shoulder-to-overhead

Training notes:

•10 min cap

•Use the same weight for cleans and shoulder-to-overhead.

Record time.

PERFORMANCE

A1. Standing long jump

4×1; Rest 30s

A2. Deadlift

4,3,2,1; Building; Rest 2-3 min

Training notes:

•Reset each rep on deadlifts.

•Jump far on standing long jumps.

•Deadlift weight should be tough but not maximal.

Record weight.

B. For time:

50 row/bike calories

40 wall balls (30 to 10’/20 to 9’)

30 power cleans (135/95)

20 shoulder-to-overhead (135/95)

Training notes:

•10 min cap

•Use the same weight for cleans and shoulder-to-overhead.

Record time.

20.02.03

FITNESS & PERFORMANCE

A. 2 min AMRAP:

15 unbroken double-unders

6 unbroken strict knees-to-elbows

-Rest 1 min

2 min AMRAP:

10 unbroken double-unders

4 unbroken strict knees-to-elbows

-Rest 1 min

2 min AMRAP:

5 unbroken double-unders

2 unbroken strict knees-to-elbows

Training notes:

•Modify so that you can do either double-unders or knees-to-elbows in unbroken sets.

•Don’t do single-unders – pick a number of double-under attempts.

B. In teams of two with partners alternating rounds—

10 min AMRAP:

10 power snatches (75/55)

5 lateral barbell burpees

(Rest 5 min)

10 min AMRAP:

10 thrusters (75/55)

5 lateral barbell burpees

Training notes:

•Shoot for consistent splits per round across both 10 min AMRAPs.

Record reps completed.

Laura Nitowski

20.02.08

20.02.07

20.02.06

20.02.05

20.02.04

20.02.03

WANT TO LEARN MORE?

CONTACT US

ABOUT US

PROGRAMS

BLOG & WORKOUTS

MORE