Fitness & Performance Archives - South Loop Strength & Conditioning
 

FITNESS & PERFORMANCE
5 rounds, in teams of 3:
1 min rowing
1 min wall balls (20 to 10’/14 to 9’)
1 min box jumps (24”/20”)
1 min assault bike
-Rest 1 min
Training notes:
•Each partner starts at one station, and partners rotate at the top of the minute.
Record total reps completed

FITNESS & PERFORMANCE
4 min AMRAP @ 85%:
DB devil presses (50/hand – 35/hand)
+
(Rest 3 min)
+
10 min AMRAP @ 85%:
10 burpees
10 assault bike/row calories
50 air squats
10 assault bike/row calories
+
(Rest 3 min)
+
4 min AMRAP @ 85%:
DB devil presses (50/hand – 35/hand)

Training notes:
•Goal is similar output on the first and last 5 minute AMRAPs.
•Each of these should be relatively high turnover conditioning pieces with a muscle endurance component.
Record reps completed for each AMRAP

FITNESS
A. EMOM 10:
1st: 10-30s FLR/support on rings/support in bottom of ring dip or bar dip
2nd: 30s anti-rotational front plank – slowly switch arms throughout
Training notes:
•Pick isometric holds that are challenging but sustainable for you for the first part of the EMOM
Anti-rotational front plank

B. EMOM 16:
1st: 30s single-arm DB hang clean & jerks, right (50/35)
2nd: 30s assault bike/row
3rd: 30s single-arm DB hang clean & jerks, right (50/35)
4th: 30s assault bike/row
Training notes:
•Cycle time should be fast for single-arm clean & jerks – adjust weight accordingly
•Push the pace on the bike and the row, but make sure that your output is sustainable across rounds.
Record reps completed across the EMOM – and record splits for each exercise in training notes.

PERFORMANCE
A. EMOM 10:
1st: 1 strict ring muscle-up + 1 strict ring dip + 2 kipping ring muscle-ups
2nd: 30s handstand hold with alternating shoulder taps – no walking
Training notes:
•If you don’t have ring muscle-ups, work on transition drills for 30s – jumping muscle-ups, banded drills, box drills, etc.
•Many people can walk on their hands who struggle to hold a static handstand. Work on good control in that position!

B. EMOM 16:
1st: 30s single-arm DB hang clean & jerks, right (50/35)
2nd: 30s assault bike/row
3rd: 30s single-arm DB hang clean & jerks, right (50/35)
4th: 30s assault bike/row
Training notes:
•Cycle time should be fast for single-arm clean & jerks – adjust weight accordingly
•Push the pace on the bike and the row, but make sure that your output is sustainable across rounds.
Record reps completed across the EMOM – and record splits for each exercise in training notes.

FITNESS
A. Power clean and push jerk
4×2; Building; Rest 90-120s
Training notes:
•Reset each rep – not touch-and-go.
•Top double should be challenging but not necessarily maximal
Record weight lifted

B. EMOM 15:
Mins 1-5: 9 touch-and-go hang power cleans
Mins 6-10: 7 front squats
Mins 11-15: 5 touch-and-go shoulder-to-overhead
Training notes:
•Each set must remain unbroken. Choose weight accordingly.
•Adjust weight throughout as necessary.
Record top weight used for each movement.

PERFORMANCE
A. Squat clean and split jerk
3,1,3,1; Waveload; Rest 90-120s
Training notes:
•Reset each rep – not touch-and-go.
•Waveload means something like: 225 x3/245 x1/235 x3/255 x1
•Top double should be challenging but not necessarily maximal
Record weight lifted

B. EMOM 15:
Mins 1-5: 9 touch-and-go hang power cleans
Mins 6-10: 7 front squats
Mins 11-15: 5 touch-and-go shoulder-to-overhead
Training notes:
•Each set must remain unbroken. Choose weight accordingly.
•Adjust weight throughout as necessary.
Record top weight used for each movement.

FITNESS
For time:
250 single-unders
1000m row
2 miles assault bike
1000m row
2 miles assault bike
250 single-unders
Training notes:
•This is a long test of aerobic power – shoot to ride your threshold the entire time
•Some people can start on assault bike and others can start on row
•This is one of the few times that single-unders are an acceptable modification for double-unders. Enjoy it!
•30 minute cap
Record time

PERFORMANCE
For time:
250 double-unders
1000m row
2 miles assault bike
1000m row
2 miles assault bike
250 double-unders
Training notes:
•This is a long test of aerobic power – shoot to ride your threshold the entire time
•Some people can start on assault bike and others can start on row
•30 minute cap
Record time

FITNESS
A. EMOM 9:
1st: 30s plank with alternating shoulder taps
2nd: 30s bottoms-up KB waiter’s walk, right (light)
3rd: 30s bottoms-up KB waiter’s walk, left
Training notes:
•Goal is to build muscle endurance in the scapular stabilizers
•Choose a light kettlebell so that the waiter’s walk feels more like “activation” than like a challenge.

B. 20 min AMRAP:
10 Russian KB swings
10 ball slams
10 wall balls
Training notes:
•Pace for consistency in split time

Record reps completed.

PERFORMANCE
A. EMOM 9:
1st: 30s wall-facing shoulder taps, alternating
2nd: 30s bottoms-up KB waiter’s walk, right (light)
3rd: 30s bottoms-up KB waiter’s walk, left
Training notes:
•Goal is to build muscle endurance in the scapular stabilizers
•Choose a light kettlebell so that the waiter’s walk feels more like “activation” than like a challenge.

B. “11.5”
20 min AMRAP:
5 power cleans (145/100)
10 toes-to-bar
15 wall balls (20 to 10’/14 to 9’)
Training notes:
•This was the fifth Open workout released in 2011
•Pace for consistency in split time – power cleans or toes-to-bar will likely be the limiting factor

Record reps completed.

FITNESS & PERFORMANCE
5 rounds, in teams of three with partners rotating when the farmer’s walk is completed—
300’ farmer’s walk (53/hand – 35/hand)
Box jumps, step down (24”/20”)
Wall balls (20 to 10’/14 to 9’)
Training notes:
•When one partner completes the farmer’s walk, everyone rotates.
•Set up farmer’s walk on one side of the gym and box jumps and wall balls on the other
•30 minute cap.
Record total reps completed

FITNESS
A. Double overhand deadlift, no hook grip
Build to a tough 5 for today in 10 minutes
Training notes:
•Reset each rep – not touch-and-go
•No straps either – the goal of this is to have grip be the limiting factor
Record top weight lifted

B. E20s for 5 min:
1 double overhand deadlift, no hook grip
Training notes:
•Choose a weight that is tough but fast. No misses.

C. 21-15-9:
DB hang power cleans
Burpees
Training notes:
•10 minute cap
•Choose a weight that is challenging for the set of 21 for your DB hang power cleans.
Record time.

PERFORMANCE
A. Double overhand deadlift, no hook grip
Build to a tough 5 for today in 10 minutes
Training notes:
•Reset each rep – not touch-and-go
•No straps either – the goal of this is to have grip be the limiting factor
Record top weight lifted

B. E20s for 5 min:
1 double overhand deadlift, no hook grip
Training notes:
•Choose a weight that is tough but fast. No misses.

C. For time:
9 sandbag over shoulder (150/100)
21 burpees, 6” target
7 sandbag over shoulder (150/100)
15 burpees, 6” target
5 sandbag over shoulder (150/100)
9 burpees, 6” target
Training notes:
•10 minute cap
•Sandbag over shoulder should be tough but doable – adjust weight accordingly
•For burpees, find a target that is 6” above your standing reach.
Record time.

FITNESS
5 min AMRAP @ 85%:
15 ball slams
20 lateral hurdle hops
+
(Rest 3 min)
+
8 min AMRAP @ 85%:
15 DB shoulder-to-overhead
10 assault bike/row calories
+
(Rest 3 min)
+
5 min AMRAP @ 85%:
15 ball slams
20 lateral hurdle hops
Training notes:
•Goal is similar output on the first and last 5 minute AMRAPs.
•Each of these should be relatively high turnover conditioning pieces with a muscle endurance component.
Record reps completed for each AMRAP

PERFORMANCE
5 min AMRAP @ 85%:
10 toes-to-bar
10 ball slams (30/20)
50 double-unders
+
(Rest 3 min)
+
8 min AMRAP @ 85%:
15 shoulder-to-overhead (115/75)
10 assault bike/row calories
+
(Rest 3 min)
+
5 min AMRAP @ 85%:
10 toes-to-bar
10 ball slams (30/20)
50 double-unders
Training notes:
•Goal is similar output on the first and last 5 minute AMRAPs.
•Each of these should be relatively high turnover conditioning pieces with a muscle endurance component.
Record reps completed for each AMRAP

FITNESS
A. EMOM 10:
1st: 10-30s FLR/support on rings/support in bottom of ring dip
2nd: 30s walking plank
Training notes:
•Pick isometric holds that are challenging but sustainable for you for the first part of the EMOM
•For walking plank, try to keep torso as rigid as possible.

B. EMOM 16:
1st: 30s Russian KB swings
2nd: 30s assault bike/row
3rd: 30s goblet squats
4th: 30s assault bike/row
Training notes:
•KB swings and goblet squats should be unbroken and fast
•Push the pace on the bike and the row, but make sure that your output is sustainable across rounds.
Record reps completed across the EMOM – and record splits for each exercise in training notes.

PERFORMANCE
A. EMOM 10:
1st: 2-3 strict ring muscle-ups
2nd: 30s handstand walking
Training notes:
•If you don’t have ring muscle-ups, work on transition drills for 30s – jumping muscle-ups, banded drills, box drills, etc.
•If you don’t have handstand walking, work on handstand holds at an appropriately challenging level.

B. EMOM 16:
1st: 30s power snatches (95/65)
2nd: 30s assault bike/row
3rd: 30s overhead squats (95/65)
4th: 30s assault bike/row
Training notes:
•Cycle time should be fast for snatches and overhead squats – adjust weight accordingly
•Push the pace on the bike and the row, but make sure that your output is sustainable across rounds.
Record reps completed across the EMOM – and record splits for each exercise in training notes.

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