Fitness & Performance – South Loop Strength & Conditioning
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FITNESS
For time:
30 ring rows
30 thrusters
2000m row/3 miles assault bike
30 thrusters
30 ring rows
Training notes:
•25 minute cap.
•This is a variation of the named workout “Jackie.”
•Don’t drop the empty barbell!

PERFORMANCE
For time:
30 pull-ups
50 thrusters (45/35)
2000m row/3 miles assault bike
50 thrusters (45/35)
30 pull-ups
Training notes:
•25 minute cap.
•This is a variation of the named workout “Jackie.”
•Don’t drop the empty barbell!
FITNESS 
A. E90s for 6 sets:
3 high hang power snatches with pause in dip and in receiving position
Training notes:
•Prioritize speed on the turnover and good positions over load lifted.
•Start moderate and build in weight throughout as able.
B. 10 min AMRAP:
10 Russian KB swings (tough)
10 ball slams
10 burpees
Training notes:
•Choose weights such that you can move steadily throughout.
Record reps completed.
PERFORMANCE
A. E90s for 6 sets:
3 tall snatches + 2 overhead squats
Training notes:
•Prioritize speed on the turnover and good positions over load lifted.
•Start moderate and build in weight throughout as able.
B. 10 min AMRAP:
7 deadlifts (185/125)
9 toes-to-bar
11 lateral barbell burpees
Training notes:
•Deadlift weight should be moderately tough – not “heavy.”
Record reps completed.
FITNESS & PERFORMANCE
A. 10 minutes kipping skill work
Training notes:
•If you struggle on the kip, probably best to practice with toes-to-bar.
•If you are comfortable with kipping, practice really dialing in your kip. Different variations for toes-to-bar, pull-ups, muscle-ups, etc.
B. EMOM 20:
1st: 30s DB thrusters (35/hand – 35/hand)
2nd: 30s power wall balls (20 to 10’/14 to 9’)
3rd: 30s double-unders or single-unders
4th: 30s assault bike/row
Training notes:
•This will be a lot of work on the same muscle groups. Pace such that your sets on the wall balls do not drop off throughout.
•Power wall balls are wall balls without the full squat.
Record reps completed on each interval.
FITNESS & PERFORMANCE
“Thanksgiving Feast”
In teams of two with one person working at a time–
35 min AMRAP:
11 KB taters
28 CALORIES
20 giblet squats
19 table push-aways
Training notes:
•Push-aways = push-ups
•Giblet squats = goblet squats
•You can accumulate your calories on any device that you like.
FITNESS
5 rounds:
2 min AMRAP:
7 DB hang squat cleans
7 DB shoulder-to-overhead
7 burpees, 6” target
-Rest 2 min
Training notes:
•DB weight should be moderately.
Record splits on each round.
PERFORMANCE
“The Lyon”
5 rounds:
7 squat cleans (165/110)
7 shoulder-to-overhead (165/110)
7 burpee chest-to-bar pull-ups
-Rest 2 min
Training notes:
•Barbell weight should be challenging but manageable. If your rounds start slower than 2 minutes, you should reduce the weight.
Record splits on each round.
FITNESS & PERFORMANCE
A. Back squat
10,8,6; Building; Rest 2 min
Training notes:
•All working sets should be somewhat challenging, and last few reps of last set should be “tough”
•If you were here last time when we did 3×8, use that as a guideline for what weights to shoot for.
Record weight used.
B. 2 rounds:
1 min AMRAP DB burpee box step-overs
-Rest 30s
1 min stir-the-pot
-Rest 30s
1 min AMRAP DB burpee box step-overs
-Rest 30s
30s/side hip helicopters
-Rest 30s
Training notes:
•Shoot for consistency between rounds on DB burpee box step-overs.
•Each round will take 6 minutes.
Record reps completed.
FITNESS
@ 0:00–
5 min AMRAP:
4 DB Turkish get-ups, alternating
10 lateral hurdle hops
@ 10:00–
12 min AMRAP:
5 DB hang squat cleans
10 box jumps, step down
Training notes:
•Turkish get-ups should be moderately challenging but not super heavy.
•Use the same weight for DB cleans and Turkish get-ups
•Everyone starts the second piece together at 10 minutes on the clock.
Record time on the first part and reps completed on the second part.

PERFORMANCE
@ 0:00–
For time:
20 DB Turkish get-ups, alternating (50/35)
150 double-unders
•8 minute cap.
@ 10:00–
12 min AMRAP:
5 DB hang squat cleans (50/hand – 35/hand)
10 box jumps, step down (24”/20”)
Training notes:
•Turkish get-ups should be moderately challenging but not super heavy.
•Use the same weight for DB cleans and Turkish get-ups
•Everyone starts the second piece together at 10 minutes on the clock.
Record time on the first part and reps completed on the second part.
FITNESS & PERFORMANCE
A. 10 minutes kipping skill work
Training notes:
•If you struggle on the kip, probably best to practice with toes-to-bar.
•If you are comfortable with kipping, practice really dialing in your kip. Different variations for toes-to-bar, pull-ups, muscle-ups, etc.
B. EMOM 20:
1st: 30s DB snatches, alternating (50/35)
2nd: 30s KB swings (53/35)
3rd: 30s burpees, no jump
4th: 30s assault bike/row
Training notes:
•This will be a lot of work on the same muscle groups. Pace such that your sets on the wall balls do not drop off throughout.
Record reps completed on each interval.
FITNESS & PERFORMANCE
A. 10 minutes kipping skill work
Training notes:
•If you struggle on the kip, probably best to practice with toes-to-bar.
•If you are comfortable with kipping, practice really dialing in your kip. Different variations for toes-to-bar, pull-ups, muscle-ups, etc.
B. EMOM 20:
1st: 30s DB snatches, alternating (50/35)
2nd: 30s KB swings (53/35)
3rd: 30s burpees, no jump
4th: 30s assault bike/row
Training notes:
•This will be a lot of work on the same muscle groups. Pace such that your sets on the wall balls do not drop off throughout.
Record reps completed on each interval.
FITNESS 
A. E90s for 6 sets:
Power snatch + Hang power snatch
Training notes:
•Pause briefly in receiving position.
•Start moderate and build in weight throughout as able.
B. 3 rounds:
25 Russian KB swings
15 push-ups, hand-release
Training notes:
•KB weight should be moderately tough.
•Choose a total volume for push-ups at which you can maintain good positions throughout.
Record time.
PERFORMANCE
A. E90s for 6 sets:
Muscle snatch + Hang muscle snatch + Overhead squat x2
Training notes:
•Prioritize speed on the turnover and good positions over load lifted.
•Start moderate and build in weight throughout as able.
B. For time:
40 Russian KB swings (70/53)
9 wall climbs
30 Russian KB swings (70/53)
7 wall climbs
20 Russian KB swings (70/53)
5 wall climbs
Training notes:
•Nose touches wall on wall climbs & control the eccentric.
Record time.
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