Fitness & Performance – South Loop Strength & Conditioning
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FITNESS
Scaled Open 20.2
PERFORMANCE
Open 20.2
FITNESS 
A. E2min for 6 sets:
2 segmented clean pulls
4 box jumps, no step-in (tough)
Training notes:
•Start moderate and build every 2 sets.
•Pause below-the-knee and above-the-knee for segmented pulls.
•Make box jumps tough, but don’t risk missing.
Record weights used.
B. 4 rounds:
20s assault bike/row @ 97%
-Rest 40s
2 min AMRAP:
8 double KB deadlifts (moderately tough)
20 double DB front rack reverse lunges, alternating (moderately tough)
-Rest 1 min
Training notes:
•Each round will take 4 minutes.
•Goal is to move quickly on each of these pieces, but there should not be too much attrition from round to round.
Record splits.
PERFORMANCE
A. E2min for 6 sets:
2 segmented clean high pulls
4 box jumps, no step-in (tough)
Training notes:
•Start moderate and build every 2 sets.
•Pause below-the-knee and above-the-knee for segmented pulls.
•High pull will be lighter than standard pull last week.
•Make box jumps tough, but don’t risk missing.
Record weights used.
B. 4 rounds:
20s assault bike/row @ 97%
-Rest 40s
2 min AMRAP:
8 touch-and-go deadlifts (tough but unbroken)
10/side DB overhead reverse lunges, alternating (tough but unbroken)
-Rest 1 min
Training notes:
•Each round will take 4 minutes.
•Goal is to move quickly on each of these pieces, but there should not be too much attrition from round to round. Choose weights based upon this parameter.
Record time.
FITNESS
8 min AMRAP:
400m run
21 push-ups, hand-release
+
(Rest 4 min)
+
8 min AMRAP:
500m row
15 vertical ring rows
+
(Rest 4 min)
+
8 min AMRAP:
1 mile assault bike
9 DB (hu)manmakers
Training notes:
•Can rotate through bike, run and row in any order based upon logistics.
•Shoot for consistent splits on rounds.
Record reps completed per set
PERFORMANCE
8 min AMRAP:
400m run
21 chest-to-bar pull-ups
+
(Rest 4 min)
+
8 min AMRAP:
500m row
21 handstand push-ups
+
(Rest 4 min)
+
8 min AMRAP:
1 mile assault bike
9 DB (hu)manmakers (50/hand – 35/hand)
Training notes:
•Can rotate through bike, run and row in any order based upon logistics.
•Shoot for consistent splits on rounds.
Record reps completed per set
FITNESS
A. E2min for 5 sets:
1.1 power cleans w/ 1s pause in receiving position
-Into
E30s for 5 min:
1 power clean w/ 1s pause in receiving position
•Tough but fast.
Training notes:
•Prioritize good positions and nailing your receiving position on every set on the power cleans.
•Shoot for a bit heavier than last week.
Record weights used for each part.
B. EMOM 12:
1st: 30s single-arm DB snatches, right
2nd: 30s single-arm DB snatches, left
3rd: 30s lateral hurdle hops
Training notes:
•Find a challenging but sustainable weight for the DB snatches
Record splits per round.
PERFORMANCE
A. E2min for 5 sets:
1.1 power cleans
•Start moderate and build per set. Shoot for no misses.
-Into
E30s for 5 min:
1 power clean
•Tough but fast.
Training notes:
•Build to something challenging on the E2min power cleans
•Quickly drop the weight for something sustainable on the E30s power cleans
•Shoot for something a bit heavier than last week.
Record weights used for each part.
B. EMOM 12:
1st: 20s power snatches (75/55)
2nd: 20s overhead squats (75/55)
3rd: 30s double-unders
Training notes:
•Move fast on barbell cycling.
•Move more quickly than you’re comfortable with but see if you can find a pace that doesn’t cause attrition round-to-round
Record splits per round.
FITNESS
3 rounds:
75 bike/row calories
50 Russian KB swings
30 ball slams
Training notes:
•35 minute cap
•Lots of volume on this one. Adjust the movements or the reps accordingly so you are able to get through this.
Record time.

PERFORMANCE
3 rounds:
75 bike/row calories
50 KB swings (53/35)
30 toes-to-bar
Training notes:
•35 minute cap
•Lots of volume on this one. Adjust the movements or the reps accordingly so you are able to get through this without completely blowing up.
Record time.
FITNESS 
A. 10 min practice kicking up into a handstand
Training notes:
•Get comfortable getting up against the wall. If that’s easy, work on wall-facing handstand holds. Then, progress to free-standing.
B. 5 min bike/row @ 85%:
-Into
5 min @ 85%:
21 wall balls
15 DB hang power cleans
9 burpees
+
(Rest 5 min)
+
5 min bike/row @ 85%:
-Into
5 min @ 85%:
21 wall balls
15 DB hang power cleans
9 burpees
Training notes:
•Find a challenging but sustainable pace for the bike/row. You should have an idea of where this is if you were here last week.
Record reps completed.
PERFORMANCE
A. 10 min handstand walking practice
Training notes:
•Work on maintaining good positions while walking, speeding up your walk, quickly kicking up and down for different increments, etc.
B. 5 min bike/row @ 85%:
-Into
5 min @ 85%:
21 wall balls (20 to 10’/14 to 9’)
15 DB hang power cleans (50/hand – 35/hand)
9 lateral burpees over-the-DBs
+
(Rest 5 min)
+
5 min bike/row @ 85%:
-Into
5 min @ 85%:
21 wall balls (20 to 10’/14 to 9’)
15 DB hang power cleans (50/hand – 35/hand)
9 lateral burpees over-the-DBs
Training notes:
•Find a challenging but sustainable pace for the bike/row. You should have an idea of where this is if you were here last week.
Record reps completed.
FITNESS
Scaled Open 20.1
 
PERFORMANCE
Open 20.1
FITNESS 
A. E2min for 6 sets:
2 segmented clean pulls
4 step-in box jumps (tough)
Training notes:
•Start moderate and build every 2 sets.
•Pause below-the-knee and above-the-knee for segmented pulls.
•Make box jumps tough, but don’t risk missing.
Record weights used.
B. 4 rounds:
20s assault bike/row @ 97%
-Rest 40s
2 min AMRAP:
10 Russian KB swings
10 lateral burpees over-the-KB
-Rest 1 min
Training notes:
•Each round will take 4 minutes.
•Goal is to move quickly on each of these pieces, but there should not be too much attrition from round to round.
Record splits.
PERFORMANCE
A. E2min for 6 sets:
2 segmented clean pulls
4 step-in box jumps (tough)
Training notes:
•Start moderate and build every 2 sets.
•Pause below-the-knee and above-the-knee for segmented pulls.
•Make box jumps tough, but don’t risk missing.
Record weights used.
B. 4 rounds:
20s assault bike/row @ 97%
-Rest 40s
2 min AMRAP:
6 hang power cleans (tough but unbroken)
6 bar-facing burpees
-Rest 1 min
Training notes:
•Each round will take 4 minutes.
•Goal is to move quickly on each of these pieces, but there should not be too much attrition from round to round.
Record time.
FITNESS 
A. E2min for 5 sets:
3 front squats
Training notes:
•Build throughout. All sets tough but no misses.
Record weights used.
B. 3 rounds:
10 DB rear-foot elevated split squats, right
10 DB rear-foot elevated split squats, left
10 KB suitcase deadlifts, right
10 KB suitcase deadlifts, left
-Rest 90s
Training notes:
•Weights should be moderately challenging, but not compromise technique at all.
•90s is relatively short rest for something like this so don’t be too aggressive on the first set.
Record weights used.
C. 5 rounds:
10 lateral hurdle hops
15 wall balls
10 DB snatches, alternating
Training notes:
•9 minute cap.
•This should be a fast workout. Adjust weights and reps accordingly.
Record time.
 
PERFORMANCE
A. E2min for 5 sets:
1st: 5 front squats
2nd: 4 front squats
3rd: 3 front squats
4th: 2 front squats
5th: 1 front squat
Training notes:
•Build throughout. All sets tough but no misses.
Record weights used.
 
B. 3 rounds:
10 DB rear-foot elevated split squats, right
10 DB rear-foot elevated split squats, left
10 KB suitcase deadlifts, right
10 KB suitcase deadlifts, left
-Rest 90s
Training notes:
•Weights should be moderately challenging, but not compromise technique at all.
•90s is relatively short rest for something like this so don’t be too aggressive on the first set.
Record weights used.
 
C. For time:
150 double-unders
75 wall balls (20 to 10’/14 to 9’)
50 DB snatches, alternating (50/35)
Training notes:
•9 minute cap.
•This should be a fast workout. Adjust weights and reps accordingly.

Record time.

FITNESS
8 min AMRAP:
600m run
2 min AMRAP: box jumps, step down
AMRAP in remaining time: push-ups, hand-release
+
(Rest 4 min)
+
8 min AMRAP:
600m row
2 min AMRAP: box jumps, step down
AMRAP in remaining time: strict hanging leg raises
+
(Rest 4 min)
+
8 min AMRAP:
1 mile assault bike
2 min AMRAP: box jumps, step down
AMRAP in remaining time: renegade rows, no push-up
Training notes:
•Can rotate through bike, run and row in any order based upon logistics.
Bodyweight and DB movements should be “challenging but doable.”
Record reps completed per set
PERFORMANCE
8 min AMRAP:
600m run
40 box jumps, step down (24”/20”)
AMRAP chest-to-bar pull-ups in remaining time
•Done in unbroken sets of 4.
+
(Rest 4 min)
+
8 min AMRAP:
600m row
40 box jumps, step down (24”/20”)
AMRAP strict ring dips in remaining time
•Done in unbroken sets of 3.
+
(Rest 4 min)
+
8 min AMRAP:
1 mile assault bike
40 box jumps, step down (24”/20”)
AMRAP ring muscle-ups in remaining time
•Done in unbroken sets of 2.
Training notes:
•Can rotate through bike, run and row in any order based upon logistics.
•Gymnastics pieces must remain in unbroken sets throughout. Don’t do more per set, and wait until you’re ready before starting another set.
•If unbroken targets are not realistic for you, reduce the number of reps or change the movement.
Record reps completed per set.
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