Laura Nitowski, Author at South Loop Strength & Conditioning

20.05.16

Sam + Jacob Special

20.05.15

MINIMAL EQUIPMENT

5 rounds:

6 DB thrusters, left

8 DB hang cleans, left

10 DB overhead alternating reverse lunges, left

-Rest 1 min

6 DB thrusters, right

8 DB hang cleans, right

10 DB overhead alternating reverse lunges, right

-Rest 1 min

For time:

40 row/bike calories

50 burpees

40 row/bike calories

BARELY ANY EQUIPMENT

10 rounds:

6 odd object thrusters

8 odd object hang cleans

10 odd object alternating reverse lunges

-Rest 1 min

For time:

60 mountain climbers/2 min stairs

50 burpees

60 mountain climbers/2 min stairs

20.05.14

MINIMAL EQUIPMENT

A. E2min for 5 sets:

10 double DB RDLs @ 2020 tempo

30-45s banded psoas march/dead bugs

•Banded psoas march: https://youtu.be/O80fcsgtd88

B. 5 min:

30s farmer hold, left (tough)

-Into

10 min:

2×15 unbroken double-unders

7 unbroken DB snatch, right

2×15 unbroken double-unders

7 unbroken DB snatch, left

-Into

5 min:

30s farmer hold, left (tough)

•Farmer hold weight should be “tough” – switch to front rack hold or other hold variation if you don’t have something tough for a farmer hold.

BARELY ANY EQUIPMENT

A. E2min for 5 sets:

10 odd object RDLs @ 2020 tempo

30-45s dead bugs, alternating

B. 5 min:

30s odd object farmer hold, left (tough)

30s odd object farmer hold, right (tough)

-Into

10 min:

16 lateral hurdle hops

7 odd object snatches

-Into

5 min:

30s odd object farmer hold, left (tough)

30s odd object farmer hold, right (tough)

•Farmer hold weight should be “tough” – switch to front rack hold or other hold variation if you don’t have something tough for a farmer hold.

20.05.13

MINIMAL EQUIPMENT

20 min AMRAP:

12 skaters, alternating

10 V-ups

8 devil press

•Can do alternating single-arm devil press.

EMOM 4:

1st: 30-45s single-leg foot elevated glute bridges, right

2nd: 30-45s seated single-leg raises, right

-Into

EMOM 4:

1st: 30-45s single-leg foot elevated glute bridges, left

2nd: 30-45s seated single-leg raises, left

BARELY ANY EQUIPMENT

20 min AMRAP:

12 skaters, alternating

10 V-ups

8 odd object devil press

EMOM 4:

1st: 30-45s single-leg foot elevated glute bridges, right

2nd: 30-45s seated single-leg raises, right

-Into

EMOM 4:

1st: 30-45s single-leg foot elevated glute bridges, left

2nd: 30-45s seated single-leg raises, left

20.05.12

MINIMAL EQUIPMENT

A. 5 rounds:

10 archer push-ups, alternating | ADD VIDEO

15-20 prone Ys @ 1111 tempo

-Rest 1 min

•Archer push-up: https://youtu.be/Ycbbf7_k7Rc

•Ys can be done unloaded, with a light band or with change plates.

B. 5 rounds:

5 wall climbs

10 Russian KB swings

15 box jumps, step down/mountain climbers

•1 mountain climber = right foot + left foot

BARELY ANY EQUIPMENT

A. 5 rounds:

10 archer push-ups, alternating

15-20 prone Ys @ 1111 tempo

-Rest 1 min

•Archer push-up: https://youtu.be/Ycbbf7_k7Rc

•Ys can be done unloaded, with a light band or with change plates.

B. 5 rounds:

5 wall climbs

10 Russian odd object swings

15 mountain climbers

•1 mountain climber = right foot + left foot

20.05.11

MINIMAL EQUIPMENT

In teams of two with partners alternating rounds—

10 min AMRAP:

10 air squats

8 single-arm DB shoulder-to-overhead, right

8 single-arm DB shoulder-to-overhead, left

(Rest 5 min)

10 min AMRAP:

10 push-ups

5 single-arm DB front squats, right

5 single-arm DB front squats, left

5 rounds:

4 half Turkish get-ups, alternating

10 bird dogs, alternating

BARELY ANY EQUIPMENT

In teams of two with partners alternating rounds—

10 min AMRAP:

10 air squats

10 odd object shoulder-to-overhead

(Rest 5 min)

10 min AMRAP:

10 push-ups

10 odd object goblet squats

5 rounds:

6 odd object overhead sit-ups

10 bird dogs, alternating

Laura Nitowski

20.05.16

20.05.15

20.05.14

20.05.13

20.05.12

20.05.11

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