Laura Nitowski, Author at South Loop Strength & Conditioning

20.02.01

FITNESS

30 min AMRAP with partners alternating rounds:

3 box handstand push-ups

6 vertical ring rows

9 hanging leg raises

12 goblet squats

15 row cals

Training notes:

•Modify movements or reps so that you can move through several rounds before this gets overly difficult.

PERFORMANCE

30 min AMRAP with partners alternating rounds:

3 strict handstand push-ups

6 strict pull-ups

9 toes-to-bar

12 goblet squats (70/53)

15 row cals

Training notes:

•Modify movements or reps so that you can move through several rounds before this gets overly difficult.

Record time.

20.01.31

FITNESS

For time:

50 row/bike calories

25 burpees

50 Russian KB swings

25 double DB hang squat cleans

50 push-ups

25 double DB hang squat cleans

50 Russian KB swings

25 burpees

50 row/bike calories

Training notes:

•30 minute cap.

Record time.

PERFORMANCE

For time:

50 row/bike calories

25 burpees

50 deadlifts (185/125)

25 double DB hang squat cleans (50/hand – 35/hand)

50 ring dips

25 double DB hang squat cleans (50/hand – 35/hand)

50 deadlifts (185/125)

25 burpees

50 row/bike calories

Training notes:

•30 minute cap.

Record time.

20.01.30

FITNESS

A. Bench press

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

Training notes:

•Weight should be tough but sustainable.

Record weight used.

B. For time:

50 goblet DB reverse lunges, alternating (50/35)

50 DB box step-ups (50 to 24″/ 35 to 20″)

50 strict handstand push-ups to 5″ target

200’ bear crawl

Training notes:

•10 min cap.

•Variation of scaled Open workout 19.3.

•Establish bear crawl lanes at the beginning of class.

Record time completed.

PERFORMANCE

A. Bench press

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

Training notes:

•First wave moderate, second wave tough.

Record weight used.

B. For time:

50 single-arm DB overhead reverse lunges, alternating (50/35)

50 DB box step-ups (50 to 24″/ 35 to 20″)

50 strict handstand push-ups

200’ handstand walk

Training notes:

•10 min cap.

•Switch hands whenever on lunges.

•Variation of Open workout 19.3.

Record time completed.

20.01.29

FITNESS & PERFORMANCE

A1. Staggered stance DB RDLs

12,10,8/leg; Rest 30s b/w legs; Rest 30s

A2. DB box step-ups

12,10,8/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:

40 DB snatches, alternating (50/35)

40 wall balls (20 to 10’/14 to 9’)

40 assault bike/row calories

30 DB snatches, alternating (50/35)

30 wall balls (20 to 10’/14 to 9’)

30 assault bike/row calories

Training notes:

•18 minute cap.

•Loads should be moderate.

Record time.

20.01.28

div>FITNESS

A. Segmented power clean

4×3; Building; Rest 90-120s

Training notes:

•Reset each rep.

•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: 4 power cleans

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

Training notes:

•Reset each rep on power cleans. Choose a tough weight that doesn’t compromise technique.

•Pace cyclical stuff to prioritize barbell work.

Record weight used and pace on cyclical pieces.

PERFORMANCE

A. Segmented power clean

4×3; Building; Rest 90-120s

Training notes:

•Reset each rep.

•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 high hang power cleans + 2 below-the-knee power cleans + 1 power cleans

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

Training notes:

•Barbell weight should be tough but keep the complex unbroken (hang onto the bar between reps).

•Pace cyclical stuff to prioritize barbell work.

Record weight used and pace on cyclical pieces.

20.01.27

FITNESS & PERFORMANCE

A. 3 sets–

2 min AMRAP:

5 unbroken double-unders

2 unbroken strict knees-to-elbows

-Rest 1 min

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:

6 devil presses (35/hand – 25/hand)

6 sandbag over shoulder (150/100)

(Rest 5 min)

10 min AMRAP:

6 devil presses (35/hand – 25/hand)

6 sandbag over shoulder (150/100)

Training notes:

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

•Devil press weight should be moderate. Sandbag weight should be tough.

Record reps completed.

Laura Nitowski

20.02.01

20.01.31

20.01.30

20.01.29

20.01.28

20.01.27

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