Fitness & Performance – South Loop Strength & Conditioning
 

WEDNESDAY
FITNESS
A1. Strict pull-ups w/ assistance as necessary
3×3; Rest 45s
A2. Strict bar dips w/ assistance as necessary
3×3; Rest 45s
A3. DB Turkish get-ups
3×4/side; Rest 2-3 min

Training notes:
•Don’t alternate on TGU – complete all on one arm before switching.

Record resistance used on pull-ups and dips.

B. 90s assault bike/row
90s DB devil presses (50/hand – 35/hand)
-Rest 2 min
90s assault bike/row
90s box handstand push-ups
-Rest 2 min
90s assault bike/row
90s devil presses (50/hand – 35 /hand)

Training notes:
•Modify box handstand push-ups so that you’re able to get a few larger sets.

Record reps completed.

PERFORMANCE
A1. Strict weighted chest-to-bar pull-ups
3×4; Rest 45s
A2. DB push presses
3×8; 40×1 tempo; Rest 45s
A3. Bottoms-up half Turkish get-ups
3×5/side; Rest 2-3 min

Training notes:
•Honest on tempo on DB push presses. That should be a grind.
•Don’t alternate on TGU – complete all on one arm before switching.

Record weight used on pull-ups and push presses.

B. 90s assault bike/row
90s DB devil presses
-Rest 2 min
90s assault bike/row
90s wall climbs
-Rest 2 min
90s assault bike/row
90s devil presses

Training notes:
•Assault bike should be difficult but sustainable across rounds.

Record reps completed.

TUESDAY
FITNESS
A. E90s for 6 sets:
2 deadlifts

Training notes:
•Reset each rep – not touch-and-go.
•Build in weight every 2 sets.

Record weight used.

B. For time:
21 double KB deadlifts
21 ball slams
35 lateral hurdle hops
15 double KB deadlifts
15 ball slams
25 lateral hurdle hops
9 double KB deadlifts
9 ball slams
15 lateral hurdle hops

Training notes:
•Deadlift weight should be moderate.
•12 minute cap

Record time.

PERFORMANCE
A. E90s for 6 sets:
4 bar-facing burpees + 2 deadlifts

Training notes:
•Reset each rep – not touch-and-go.
•Start moderate and build in weight every 2 sets.

Record top weight.

B. For time:
21 deadlifts (185/125)
21 toes-to-bar
100 double-unders
15 deadlifts (185/125)
15 toes-to-bar
75 double-unders
9 deadlifts (185/125)
9 toes-to-bar
50 double-unders

Training notes:
•Deadlift weight should be moderate.
•12 minute cap

Record time.

MONDAY
FITNESS
A1. Lateral plank walk
3×30-60s; Rest 1 min
A2. Turkish get-ups
3×4, alternating; Tough; Rest as needed

Training notes:
•This will be tough from a shoulder muscle endurance perspective.

Record reps completed on sets of push-ups.

B.In teams of two with partners alternating rounds—
20 min AMRAP:
4 vertical ring rows
6 push-ups, hand-release
10 DB snatches, alternating (tough)

Training notes:
•Partners alternate rounds.
•Don’t control the eccentric (lowering) phase of the jumping pull-ups.

Record rounds completed.

PERFORMANCE
A1. Handstand walk
3x60s AMRAP; Rest 1 min
A2. Turkish get-ups
3×4, alternating; Tough; Rest as needed

Training notes:
•Alternate after each rep on Turkish get-ups.
•This will be challenging on shoulder muscle endurance.

B. In teams of two with partners alternating rounds—
20 min AMRAP:
2 strict ring muscle-ups
6 handstand push-ups, 2” deficit
10 DB snatches, alternating (70/50)

Training notes:
•Partners alternate rounds.
•Modify bodyweight movements as necessary to keep each round in the 2 min range.
•Can modify strict muscle-ups to kipping.
•Deficit should be challenging but reduce deficit or reps as necessary to keep moving.

Record rounds completed.

FITNESS & PERFORMANCE
In teams of two—
30 min AMRAP:
One partner completes—
400m run/500m row
Other partner works on—
5 pull-ups/ring rows
10 thrusters (75/55)
30 double-unders/10 lateral hurdle hops

Training notes:
•Partners switch when one partner finishes running or rowing.
•Pick up where your partner left off on the triplet – score is based upon total reps completed.

Record reps completed.

FITNESS
40-30-20-10:
Wall balls
Box jumps, step down
KB swings

Training notes:
•30 minute cap.

Record time.

PERFORMANCE
“Morrison”
50-40-30-20-10:
Wall balls (20 to 10’/14 to 9’)
Box jumps, step down (24”/20”)
KB swings (53/35)

Training notes:
•30 minute cap.

Record time.

FITNESS
A. EMOM 3:

3 high hang power cleans w/ 1s pause in receiving position
-Rest 1 min
EMOM 3:
2 high hang power cleans w/ 1s pause in receiving position-Rest 1 min
EMOM 3:
1 high hang power clean w/ 1s pause in receiving position

Training notes:
•Adjust weight throughout – tough but no misses.
•Hang onto the bar between reps.
•Weight will probably go down doing a high hang clean compared to a hang clean.

Record weights used.

B. EMOM 15:
1st: 30s DB devil presses (tough)
2nd: 30s lateral burpees over the DBs
3rd: Rest

Training notes:
•Devil press weight should be tough but should allow you to move consistently for the 30s.

Record weights used.

PERFORMANCE
A. E20s for 3 min:
1 squat clean
-Rest 1 min
E15s for 3 min:
1 squat clean
-Rest 1 min
E10s for 3 min:
1 squat clean

Training notes:
•Adjust weight throughout – tough but no misses.
•Less rest than last week so weights will probably go down.

Record weights used.

B. EMOM 15:
1st: 10 deadlifts + 8 hang power cleans + 6 shoulder-to-overhead
2nd: 30s lateral barbell burpees
3rd: Rest

Training notes:
•DT complex should be unbroken and complete in under 1 minute

Record weights used.

FITNESS & PERFORMANCE
A1. Rear-foot elevated split squats
3×8/leg; Short rest b/w legs; Rest 1 min
A2. Double DB single-leg RDLs
3×20, alternating; Rest 1 min

Training notes:
•Load RFESS w/ DBs in hands at sides. Heavier than last week.
•Adjust ROM as necessary on SLDBRDLs to keep spine neutral.

Record weights used.

B. 4 sets:
1 min rowing @ escalating pace throughout
30s double overhand deadlifts, no hook grip – drop each rep
1 min banded good mornings
-Rest 30s

Training notes:
•Start rowing @ moderate pace and increase pace so that the last 20s of each set are at a challenging pace.
•DOHDL should be moderately challenging.

FITNESS
A1. Strict pull-ups w/ assistance as necessary
3×4; Rest 45s
A2. Strict bar dips w/ assistance as necessary
3×4; Rest 45s
A3. DB Turkish get-ups
3×5/side; Rest 2-3 min

Training notes:
•Don’t alternate on TGU – complete all on one arm before switching.

Record resistance used on pull-ups and dips.

B. EMOM 12:
1st: 15-30s flexed arm hang or 30-45s hang from pull-up bar
2nd: 30-45s double KB front rack hold.3rd: 30s assault bike @ 80%

Training notes:
•Elbows down/thumbs together on KB front rack hold.

Record reps completed.

PERFORMANCE
A1. Strict weighted chest-to-bar pull-ups
3×5; Rest 45s
A2. Wall climbs
3x30s AMRAP; Rest 45s
•Control the eccentric.
A3. DB Turkish get-ups
3×5/side; Short rest b/w sides; Rest 2-3 min

Training notes:
•Don’t alternate on TGU – complete all on one arm before switching.

Record weight used on pull-ups and TGU and AMRAP on wall climbs.

B. EMOM 12:
1st: 1 legless rope climb + 1 rope climb
2nd: 3 D-ball over shoulder (150/100)
3rd: 30s assault bike @ escalating pace throughout

Training notes:
•Start moderate on assault bike – last 10s of each set @ tough effort.
•Reduce reps on rope climbs to keep that within the minute.

Record reps completed.

FITNESS
A1. Push-ups, hand-release
3x60s AMRAP; Rest 1 min
A2. Side plank
30-45s/side; Rest as needed

Training notes:
•Pace push-ups enough that there’s not huge attrition between each set.

Record reps completed on sets of push-ups.

B. In teams of two with partners alternating rounds—
20 min AMRAP:
4 jumping chest-to-bar pull-ups
6 DB Z press
8 KB swings

Training notes:
•Partners alternate rounds.
•Don’t control the eccentric (lowering) phase of the jumping pull-ups.

Record rounds completed.

PERFORMANCE
A1. Ring muscle-up + Strict ring dip x2
3×1-3 sets of the complex; Rest 1 min
A2. Wall bugs
3×30-60s, alternating; Rest as needed

Training notes:
•Each complex includes three dips – one for the muscle-up plus two additional reps.
•Modify complex as necessary to be some form of challenging dip-based complex with a combination of kipping and strict ring dips.

B. In teams of two with partners alternating rounds—
20 min AMRAP:
2 ring muscle-ups
4 strict handstand push-ups
8 KB swings (70/53)

Training notes:
•Partners alternate rounds.
•Modify bodyweight movements as necessary to keep each round in the 1-2 min range.

Record rounds completed.

FITNESS & PERFORMANCE
E3min for 12 rounds:
1st— P1: 500m row + AMRAP double-unders in remaining time
2nd— P2: 500m row + AMRAP double-unders in remaining time
3rd— P1: 500m row + AMRAP DB box step-overs in remaining time (50/hand to 24” – 35/hand to 20”)
4th— P2: 500m row + AMRAP DB box step-overs in remaining time (50/hand to 24” – 35/hand to 20”)

Training notes:
•Can sub hurdle hops or single-unders for double-unders.
•Partners alternate rounds.
•36 minutes total of work.

Record time.

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