Laura Nitowski, Author at South Loop Strength & Conditioning

20.04.11

Support Your Local Box Workout #2

https://games.crossfit.com/

20.04.10

MINIMAL EQUIPMENT

A. 5 rounds:

10 DB good mornings

10 hand-release push-ups

10 V-ups

-Rest 2 min

•Hold DB in back rack.

B. 5 rounds:

30s row/stairs @ 80%

20s row/stairs @ 85%

10s row/stairs @ 100%

-Rest 90s

•Each round is 2:30.

BARELY ANY EQUIPMENT

A. 5 rounds:

10 odd object good mornings

10 hand-release push-ups

10 V-ups

-Rest 2 min

•Hold object in back rack.

B. E2:30 for 5 rounds:

14 burpees, no push-up

12 jumping squats

6 burpees as fast as possible

20.04.09

25 min AMRAP:

12 Turkish get-ups, alternating

30 wall balls

8 wall climbs

100 double-unders

•Sub odd object thrusters for wall balls and box handstand circular walks or handstand wall holds for wall climbs.

4 rounds:

30s hollow hold

10/side single-leg hip thrusts

-Rest 1 min

BARELY ANY EQUIPMENT

25 min AMRAP:

12 odd object Turkish get-ups, alternating

30 odd object thrusters

8 wall climbs

50 lateral hops over object/60s stair climb

•Sub odd object thrusters for wall balls and box handstand circular walks or handstand wall holds for wall climbs.

4 rounds:

30s hollow hold

10/side single-leg hip thrusts

-Rest 1 min

20.04.08

MINIMAL EQUIPMENT

A1. DB goblet rear-foot elevated split squats, right

3×8; Rest 30s

A2. Rear-foot elevated split squats, right (unloaded)

3x30s; Rest 30s

A3. DB goblet rear-foot elevated split squats, left

3×8; Rest 30s

A4. Rear-foot elevated split squats, left (unloaded)

3x30s; Rest 60-120s

B. For time:

21-18-15-12-9-6-3:

KB swings

•30s wall sit at parallel b/w rounds.

BARELY ANY EQUIPMENT

A1. Odd object goblet rear-foot elevated split squats, right

3×8; Rest 30s

A2. Rear-foot elevated split squats, right (unloaded)

3x30s; Rest 30s

A3. Odd object goblet rear-foot elevated split squats, left

3×8; Rest 30s

A4. Rear-foot elevated split squats, left (unloaded)

3x30s; Rest 60-120s

B. For time:

21-18-15-12-9-6-3:

Odd object swings

•30s wall sit at parallel b/w rounds.

20.04.07

MINIMAL EQUIPMENT

5 rounds:

1 min row

1 min DB goblet reverse lunges, alternating

-Rest 1 min

•Start row at moderate pace and escalate to high effort by the end of 1 min.

EMOM 12:

1st: 3 hang DB split snatches, right + 3 single-arm DB thrusters, right

2nd: 3 hang DB split snatches, left + 3 single-arm DB thrusters, left

BARELY ANY EQUIPMENT

5 rounds:

1 min burpee no push-up + burpee/stairs/etc.

1 min odd object goblet reverse lunges

-Rest 1 min

EMOM 12:

1st: 30s odd object hang squat cleans

2nd: 30s odd object thrusters

20.04.06

MINIMAL EQUIPMENT

A. E90s for 8 rounds:

1st: 8 single-arm curls, right + 8 single-arm DB press, right

2nd: 8 single-arm curls, left + 8 single-arm DB press, left

•12 total minutes of work.

B. Sort of “The Chief”

5 rounds—

3 min AMRAP:

3 double DB hang squat cleans

6 push-ups

9 air squats

-Rest 1 min

BARELY ANY EQUIPMENT

A. E90s for 8 rounds:

1st: 45s odd object curls

2nd: 45s odd object presses

•12 total minutes of work.

B. 5 rounds—

3 min AMRAP:

3 odd object cleans

6 push-ups

9 air squats

-Rest 1 min

Laura Nitowski

20.04.11

20.04.10

20.04.09

20.04.08

20.04.07

20.04.06

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