Fitness & Performance – South Loop Strength & Conditioning
Currently set to No Index
Currently set to Follow
 
FITNESS & PERFORMANCE
A. 5 min AMRAP:
Strict knees-to-elbows
-Rest 3 min
5 min AMRAP:
Double-unders
Training notes:
•Don’t do single-unders – attempt double-unders.
B. In teams of two with partners alternating rounds—
10 min AMRAP:
19 row/bike calories
19 wall balls (20 to 10’/14 to 9’)
+
(Rest 5 min)
+
10 min AMRAP:
19 row/bike calories
19 box jumps, step down (24″/20″)
Training notes:
•Shoot for consistent splits per round across both 10 min AMRAPs.
Record reps completed.
FITNESS 
In teams of two with partners alternating working on the minute–
6 rounds:
1 min wall balls
1 min lateral hurdle hops
1 min DB burpee box overs
1 min DB Z press
1 min rowing
Record reps completed.
PERFORMANCE
In teams of two with partners alternating working on the minute–
6 rounds:
1 min wall balls (30 to 10’/20 to 9’)
1 min double-unders
1 min DB burpee box overs (50/hand to 24″ – 35/hand to 20″)
1 min strict handstand push-ups
1 min rowing
Record reps completed.
FITNESS & PERFORMANCE
A. Muscle clean x2 + Power clean x2 + Squat clean x2
4x(2+2+2); Building; Rest 90-120s
Training notes:
•Hang onto the bar between reps.
•Focus on really feeling the difference between clean variations.
•Prioritize positions over load lifted.
Record weight used.
B. E2min for 8 sets:
1 min assault bike/row @ 80%
4 power cleans + 3 front squats + 2 shoulder-to-overhead (tough)
Training notes:
•80% pace should be enough to be breathing heavy but shouldn’t impact barbell too much. Think of it like going ~10s slower than your 2k row PR pace.
•Keep barbell complex unbroken.
•Start moderate on barbell and increase weight per set.
Record weight used and pace on cyclical pieces.
FITNESS
A1. Standing vertical jump
4×1; Rest 30s
A2. Deadlift
4×1; Across; Rest 2-3 min
Training notes:
•Reset each rep on deadlifts.
•Jump high on vertical jumps.
•Deadlift weight should be tough but not maximal.
Record weight.
B. For time:
1000m row
50 KB swings
30 push-ups
Training notes:
•10 min cap
Record time.
PERFORMANCE
A1. Standing vertical jump
4×1; Rest 30s
A2. Deadlift
3,1,2,1; Waveload; Rest 2-3 min
Training notes:
•Reset each rep on deadlifts.
•Jump high on vertical jumps.
•Deadlift weight should be tough but not maximal.
Record weight.
B. For time:
1000m row
50 power snatches (75/55)
30 handstand push-ups
Training notes:
•10 min cap
Record time.
FITNESS
2 rounds:
24 double KB deadlifts
24 box jumps, step down
24 wall balls
24 DB snatches, alternating
24 box jumps, step down
24 wall balls
24 sandbag front squat
Training notes:
•30 minute cap.
Record time.
PERFORMANCE
2 rounds:
24 deadlifts (275/185)
24 box jumps, step down (24″/20″)
24 wall balls (20 to 10’/14 to 9’)
24 DB snatches, alternating (70/50)
24 box jumps, step down (24″/20″)
24 wall balls (20 to 10’/14 to 9’)
24 sandbag front squat (150/100)
Training notes:
•30 minute cap.
•This is a variation of the hero workout ADAMBROWN.
Record time.
FITNESS
A. Bench press
3,2,2,1; 2s at same weight; Rest 2 min
Training notes:
•Weight should be tough but sustainable.
Record weight used.
B. 21-15-9:
DB Z press
DB floor press
Push-ups
Training notes:
•12 min cap.
Record time completed.
PERFORMANCE
A. Bench press
2,1,2,1; Waveload; Rest 2 min
Training notes:
•First wave moderate, second wave tough.
Record weight used.
B. “J.T.”
21-15-9:
Handstand push-ups
Ring dips
Push-ups
Training notes:
•12 min cap.
Record time completed.
FITNESS & PERFORMANCE
A. 3 min AMRAP:
5-10-15-20…unbroken double-unders
-Rest 3 min
3 min AMRAP:
2-4-6-8…unbroken strict knees-to-elbows
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:
15 assault bike/row calories
12 double DB shoulder-to-overhead (50/hand – 35/hand)
9 lateral burpees over-the-DBs
+
(Rest 5 min)
+
10 min AMRAP:
15 assault bike/row calories
12 double DB hang squat cleans (50/hand – 35/hand)
9 lateral burpees over-the-DBs
Training notes:
•Shoot for consistent splits per round across both 10 min AMRAPs.
Record reps completed.
FITNESS 
In teams of two with one person working at a time–
800m run/row
-Into
2 rounds:
50 burpees
40 ring rows
30 reverse lunges, alternating
20 KB swings
10 box handstand push-ups
-Into
800m run/row
Training notes:
•Partners can split up work anyhow.
•35 minute cap.
PERFORMANCE
In teams of two with one person working at a time–
“Schmalls”
800m run/row
-Into
2 rounds:
50 burpees
40 pull-ups
30 pistols, alternating
20 KB swings (53/35)
10 handstand push-ups
-Into
800m run/row
Training notes:
•Partners can split up work anyhow.
•35 minute cap.
Record time.
FITNESS & PERFORMANCE
A. EMOM 16:
1st: 30s double KB front rack rear-foot elevated split squats, right
2nd: 30s banded pull-throughs
3rd: 30s double KB front rack rear-foot elevated split squats, left
4th: 30s banded pull-throughs
Training notes:
•Thumbs between collarbones, elbows tucked against sides on KB front rack.
Record weight used.
B. For time:
30 DB thrusters (50/hand – 35/hand)
150 double-unders
20 DB thrusters (50/hand – 35/hand)
100 double-unders
10 DB thrusters (50/hand – 35/hand)
50 double-unders
Training notes:
•12 minute cap.
•Scale double-unders to 40/30/20 lateral hurdle hops.
Record time.
FITNESS & PERFORMANCE
A. Hang muscle clean x2 + Hang power clean x2 + Hang squat clean x2
4x(2+2+2); Building; Rest 90-120s
Training notes:
•Hang onto the bar between reps.
•Focus on really feeling the difference between clean variations.
•Prioritize positions over load lifted.
Record weight used.
B. E2min for 8 sets:
1 min assault bike/row @ 80%
5 power clean and jerks (tough)
Training notes:
•80% pace should be enough to be breathing heavy but shouldn’t impact barbell too much. Think of it like going ~10s slower than your 2k row PR pace.
•Drop each rep on clean and jerks.
•Start moderate on barbell and increase weight per set.
Record weight used and pace on cyclical pieces.
< Older Posts