645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230

BOOK A FREE CONSULT
BOOK A FREE CONSULT

Laura Nitowski

20.05.22

MINIMAL EQUIPMENT
A. 3 rounds:
10 staggered stance good mornings, right foot forward
10 goblet lateral squats, alternating
10 staggered stance good mornings, left foot forward
10 goblet lateral squats alternating
-Rest 90s
•Hold DB in back rack for good mornings.
 
B. 5 min AMRAP:
10 DB snatches, right
10 DB snatches, left
10 pistols, alternating
+
(Rest 2 min)
+
8 min:
20s burpees – move fast
-Rest 10s
20s anti-rotational plank
-Rest 10s
+
(Rest 2 min)
+
5 min AMRAP:
10 DB snatches, right
10 DB snatches, left
10 pistols, alternating
 
BARELY ANY EQUIPMENT
A. 3 rounds:
10 staggered stance good mornings, right foot forward
10 goblet lateral squats, alternating
10 staggered stance good mornings, left foot forward
10 goblet lateral squats alternating
-Rest 90s
•Hold odd object in back rack for good mornings.
 
B. 5 min AMRAP:
20 odd object swings
10 pistols, alternating
+
(Rest 2 min)
+
8 min:
20s burpees – move fast
-Rest 10s
20s anti-rotational plank
-Rest 10s
+
(Rest 2 min)
+
5 min AMRAP:
20 odd object swings
10 pistols, alternating

20.05.21

7 min AMRAP:
10-20-30… row/bike calories
10-20-30… V-ups
20-40-60… double-unders 
+
(Rest 5 min)
+
7 min AMRAP:
10-20-30… row/bike calories
10-20-30… single-arm DB shoulder-to-overhead (alternate anytime)
20-40-60… double-unders 
+
(Rest 5 min)
+
7 min AMRAP:
10-20-30… row/bike calories
5-10-15… jumping squats
20-40-60… double-unders 
 
BARELY ANY EQUIPMENT
7 min AMRAP:
10-20-30… mountain climbers/burpees, no push-up
10-20-30… V-ups
10-20-30… skaters, alternating
+
(Rest 5 min)
+
7 min AMRAP:
10-20-30… mountain climbers/burpees, no push-up
10-20-30… odd object shoulder-to-overhead
10-20-30… skaters, alternating
+
(Rest 5 min)
+
7 min AMRAP:
10-20-30… mountain climbers/burpees, no push-up
5-10-15… jumping squats
10-20-30… skaters, alternating
 

20.05.20

MINIMAL EQUIPMENT
A. 2 rounds:
20 single-leg Russian step-ups, right
15 rear-foot elevated split squats, right (unloaded)
10 goblet rear-foot elevated split squats, right
-Rest 90s
20 single-leg Russian step-ups, left
15 rear-foot elevated split squats, left (unloaded)
10 goblet rear-foot elevated split squats, left
-Rest 90s
 
B. 2 rounds:
20 banded good mornings
15 double DB RDLs
10 Russian KB swings
-Rest 90s
 
C. 2 rounds:
6 single-arm DB thrusters, right
4 Turkish get-ups, right
45s side plank, right
-Rest 90s
6 single-arm DB thrusters, left
4 Turkish get-ups, left
45s side plank, left
 
BARELY ANY EQUIPMENT
A. 2 rounds:
20 step-through lunges, right
15 rear-foot elevated split squats, right (unloaded)
10 goblet odd object rear-foot elevated split squats, right
-Rest 90s
20 step-through lunges, left
15 rear-foot elevated split squats, left (unloaded)
10 goblet odd object rear-foot elevated split squats, left
-Rest 90s
 
B. 2 rounds:
20 odd object back rack
15 odd object RDLs
10 Russian odd object swings
-Rest 90s
 
C. 4 rounds:
6 odd object thrusters
4 odd object Turkish get-ups, alternating
45s side plank, right
-Rest 90s
6 odd object thrusters
4 odd object Turkish get-ups, alternating
45s side plank, left

20.05.19

MINIMAL EQUIPMENT
In teams of two—
8 min AMRAP:
80 bike/row calories – split anyhow among partners
AMRAP DB snatches in remaining time
•Partners alternate every 10 reps.
+
(Rest 2 min)
+
8 min AMRAP:
60 bike/row calories – split anyhow among partners
AMRAP burpees in remaining time
•Partners alternate every 6 reps.
+
(Rest 2 min)
+
8 min AMRAP:
40 bike/row calories – split anyhow among partners
AMRAP alternating single-arm manmakers in remaining time
•Partners alternate every 4 reps.
 
BARELY ANY EQUIPMENT
In teams of two—
8 min AMRAP:
80 mountain climbers – split anyhow among partners
AMRAP odd object snatches in remaining time
•Partners alternate every 10 reps.
+
(Rest 2 min)
+
8 min AMRAP:
60 mountain climbers – split anyhow among partners
AMRAP burpees in remaining time
•Partners alternate every 6 reps.
+
(Rest 2 min)
+
8 min AMRAP:
40 mountain climbers – split anyhow among partners
AMRAP odd object burpee squat clean thrusters in remaining time
•Partners alternate every 4 reps.

20.05.18

MINIMAL EQUIPMENT
A. 3 rounds:
10 push-ups
8 push-ups, hand-release
6 Russian push-ups
•Russian push-ups: https://youtu.be/wF8dKlHshoA
-Rest 90s
9 standing hammer curls
7 bent over rows
5 strict pull-ups
-Rest 90s
•Shoot for unbroken sets.
 
B. 7 min AMRAP:
3 strict handstand push-ups
5 hang DB power cleans
7 box jumps, step down
+
(Rest 3 min)
+
7 min AMRAP;
3 strict pull-ups
5 hang DB power cleans
7 box jumps, step down
 
BARELY ANY EQUIPMENT
A. 3 rounds:
10 push-ups
8 push-ups, hand-release
6 Russian push-ups
•Russian push-ups: https://youtu.be/wF8dKlHshoA
-Rest 90s
12 standing odd object hammer curls
9 odd object bent over rows
-Rest 90s
•Shoot for unbroken sets.
 
B. 7 min AMRAP:
7 odd object Z press
7 odd object hang power cleans
14 skaters, alternating
+
(Rest 3 min)
+
7 min AMRAP:
7 odd object Z press
7 odd object hang power cleans
14 skaters, alternating

  • WANT TO LEARN MORE?

    Come in for a free consultation with one of our expert coaches.

    BOOK A FREE CONSULTATION

    • CONTACT US

    ABOUT US

    PROGRAMS

    BLOG & WORKOUTS

    MORE

    SOUTH LOOP STRENGTH & CONDITIONING

    HOME OF SOUTH LOOP CROSSFIT

    645 S CLARK CHICAGO IL 60605

    INFO@SOUTHLOOPSC.COM

    (312) 857-5230

    Facebook-f Instagram Yelp