Fitness & Performance – South Loop Strength & Conditioning
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FITNESS
In teams of two with one partner working at a time—
25 min AMRAP:
5 wall climbs
15 double KB deadlifts
45 wall balls
 
Training notes:
•Partners can split up reps anyhow.
•Modify wall climbs to any “tough” bodyweight movement and adjust reps as necessary.
 
Record reps completed.
 
PERFORMANCE
In teams of two with one partner working at a time—
25 min AMRAP:
5 rope climbs
15 double KB deadlifts (70/hand – 53/hand)
45 wall balls (20 to 10’/14 to 10’)
 
Training notes:
•Partners can split up reps anyhow.
 
Record reps completed.
FITNESS
A. EMOM 10:
2 push presses + 2 push jerks w/ 1s pause in receiving position
 
Training notes:
•Start moderate and build throughout.
•Take from the rack.
•Priority is technique and understanding hip mechanics on push press and push jerk – not load lifted.
•By transitioning from push press into push jerk we can focus on dialing in hip mechanics in shoulder-to-overhead movements.
 
Record weight used.
 
B. 27-21-15-9:
Shoulder-to-overhead
Bike/row calories
 
Training notes:
•12 min cap.
 
Record time.
 
PERFORMANCE
A. EMOM 10:
2 push presses + 2 push jerks w/ 1s pause in receiving position
 
Training notes:
•Start moderate and build throughout.
•Take from the rack.
•Priority is technique and understanding hip mechanics on push press and push jerk – not load lifted.
•By transitioning from push press into push jerk we can focus on dialing in hip mechanics in shoulder-to-overhead movements.
 
Record weight used.
 
B. For time—
21-15-9:
Shoulder-to-overhead (95/65)
Bike/row calories
-Into
15-12-9:
Shoulder-to-overhead (145/95)
Bike/row calories
 
Training notes:
•12 min cap.
•Add a 25# plate to each side to go from 95 to 145 and a 15# plate (or 10/5) to go from 65 to 95.
 
Record time.
FITNESS
A. E2min for 5 sets:
2 front squats
 
Training notes:
•Start moderate and build per set.
•Top set tough but not maximal.
 
Record weight used.
 
B. 3 rounds:
1 min assault bike/row @ escalating pace
1 min DB burpees
1 min assault bike/row @ escalating pace
1 min KB swings
-Rest 2 min
 
Training notes:
•Start moderate on bike and row each round and escalate to a challenging pace by the end of the 1 min interval.
•Bike/row should be challenging, but prioritize mixed work over pace on cyclical pieces.
•Note that this is 4 minutes straight through rather than 2 minutes of work at a time like last week.
•KB swing are overhead.
 
Record reps completed.
 
PERFORMANCE
A. E2min for 5 sets:
Sets 1-2: 3 front squats
Sets 3-5: 2 front squats
 
Training notes:
•Start moderate and build per set.
•Top set tough but not maximal.
 
Record weight used.
 
B. 3 rounds:
1 min assault bike/row @ escalating pace
1 min DB burpees (35/hand – 25/hand)
1 min assault bike/row @ escalating pace
1 min KB swings (53/35)
-Rest 2 min
 
Training notes:
•Start moderate on bike and row each round and escalate to a challenging pace by the end of the 1 min interval.
•Bike/row should be challenging, but prioritize mixed work over pace on cyclical pieces.
•Note that this is 4 minutes straight through rather than 2 minutes of work at a time like last week.
•KB swing are overhead.
 
Record reps completed.
FITNESS
A. Strict pronated pull-ups
3xAMRAP (-2); Rest 2 min
 
Training notes:
•Leave two reps in the tank.
•Use assistance so you start with at least 5-8 reps.
 
Record reps per round.
 
B. 5 rounds—
3 min AMRAP:
3 strict hanging leg raises
6 push-ups
9 hang DB snatches, alternating
-Rest 1 min
 
Training notes:
•Variation of the benchmark “The Chief.”
 
Record reps completed.
 
PERFORMANCE
A. Strict pronated pull-ups
3xAMRAP (-2); Rest 2 min
 
Training notes:
•Leave two reps in the tank.
•Use assistance so you start with at least 5-8 reps.
 
Record reps per round.
 
B. 5 rounds—
3 min AMRAP:
3 strict toes-to-bar
6 push-ups
9 hang power snatches (75/55)
-Rest 1 min
 
Training notes:
•Variation of the benchmark “The Chief.”
•Hang power snatch weight should be light and unbroken.
 
Record reps completed.
FITNESS
A1. Box jump from seated on 12″ box
4×2; Rest 30s
A2. Clean pull + Power clean
4x(1+1); Building; Rest 2-3 min
 
Training notes:
•Choose a challenging but safe height on box jumps.
•Reset between reach rep on clean pulls and squat cleans.
 
Record weight.
 
B. E2min for 4 rounds:
1st: 6 double KB cleans + 5 double KB front squats + 4 double KB shoulder-to-overhead
2nd: 20 lateral hurdle hops + 20 reverse lunges, alternating
 
Training notes:
•16 total minutes of work. Think of this like an EMOM.
•Use DBs if KBs are going to smash your forearms up too much.
•Keep KB complex tough but unbroken.
•Adjust work so that you have at least 30s of rest on each round.
 
Record weight used for KB complex and split times..
 
PERFORMANCE
A1. Box jump from seated on 12″ box
4×2; Rest 30s
A2. Clean pull + Squat clean
4x(1+1); Building; Rest 2-3 min
 
Training notes:
•Choose a challenging but safe height on box jumps.
•Reset between reach rep on clean pulls and squat cleans.
 
Record weight.
 
B. E2min for 4 rounds:
1st: 6 double KB cleans + 5 double KB front squats + 4 double KB shoulder-to-overhead
2nd: 25 double-unders + 12 jumping switch lunges + 25 double-unders
 
Training notes:
•16 total minutes of work. Think of this like an EMOM.
•Keep KB complex tough but unbroken.
•Adjust work so that you have at least 30s of rest on each round.
 
Record weight used for KB complex and split times..
FITNESS
A. EMOM 10:
1st: 30s plank shoulder taps
2nd: 30-45s dead bugs, alternating
 
B. 3 rounds:
50 air squats
7 DB renegade rows
10 DB hang power cleans
 
Training notes:
•12 min cap.
 
Record time.
 
PERFORMANCE
A. EMOM 10:
1st: 30s wall-facing shoulder taps
2nd: 30-45s dead bugs, alternating
 
Training notes:
•Do back to wall shoulder taps if they feel sketchy wall-facing.
 
B. “Nasty Girls”
3 rounds:
50 air squats
7 ring muscle-ups
10 hang power cleans (135/95)
 
Training notes:
•12 min cap.
 
Record time.
FITNESS
In teams of two with partners alternating working minutes—
5 rounds:
1 min AMRAP burpees
1 min AMRAP DB snatches, alternating
1 min AMRAP ball slams
1 min AMRAP DB thrusters
1 min AMRAP row calories
 
Training notes:
•P1 does burpees, P2 does snatches, P1 does toes-to-bar, etc.
•This is a variation of the CrossFit benchmark “Hope”
 
Record reps completed.
 
PERFORMANCE
In teams of two with partners alternating working minutes—
5 rounds:
1 min AMRAP burpees
1 min AMRAP power snatches (75/55)
1 min AMRAP toes-to-bar
1 min AMRAP thrusters (75/55)
1 min AMRAP row calories
 
Training notes:
•P1 does burpees, P2 does snatches, P1 does toes-to-bar, etc.
•This is a variation of the CrossFit benchmark “Hope”
 
Record reps completed.
FITNESS
20 min AMRAP:
10 ring rows
20 push-ups
30 air squats
 
Training notes:
•Each round should be tough and you should expect to break the reps up. Adjust as necessary if the volume per round is too high.
 
Record reps completed on each AMRAP.
 
PERFORMANCE
“Cindy XXX”
20 min AMRAP:
10-15-20-25… pull-ups
20-30-40-50… push-ups
30-45-60-75… air squats
 
Training notes:
•This is a variation of the classic CrossFit benchmark “Cindy.”
 
Record reps completed.
FITNESS
A. EMOM 10:
Mins 1-5: 2 push presses
Mins 6-10: 2 push jerks w/ 1s pause in receiving position
 
Training notes:
•Start moderate and build throughout.
•Take from the rack.
•Priority is technique and understanding hip mechanics on push press and push jerk – not load lifted.
 
Record weight used.
 
B. E3min for 5 rounds:
12 wall balls
9 DB hang squat cleans
6 DB shoulder-to-overhead
 
Training notes:
•Adjust weight as necessary throughout to keep hang power cleans and shoulder-to-overhead unbroken.
•A good guideline for starting weight is ~40-50% of 1RM.
•Goal is not to build as heavy as possible, but to keep the weight challenging and the cycle time fast.
 
Record weights and splits per set.
 
PERFORMANCE
A. EMOM 10:
Mins 1-5: 2 push presses
Mins 6-10: 2 push jerks w/ 1s pause in receiving position
 
Training notes:
•Start moderate and build throughout.
•Take from the rack.
•Priority is technique and understanding hip mechanics on push press and push jerk – not load lifted.
 
Record weight used.
 
B. E3min for 5 rounds:
12 wall balls (30 to 10’/20 to 9’)
9 hang power cleans
6 shoulder-to-overhead
 
Training notes:
•Adjust weight as necessary throughout to keep hang power cleans and shoulder-to-overhead unbroken.
•A good guideline for starting weight is ~40-50% of 1RM.
•Goal is not to build as heavy as possible, but to keep the weight challenging and the cycle time fast.
 
Record weights and splits per set.
FITNESS
A. E2min for 5 sets:
3 front squats
 
Training notes:
•Start moderate and build per set.
•Top set tough but not maximal.
 
Record weight used.
 
B. 3 rounds:
1 min assault bike/row @ escalating pace
1 min wall balls
-Rest 1 min
1 min assault bike/row @ escalating pace
1 min burpee box jumps
-Rest 1 min
 
Training notes:
•Start moderate on bike and row each round and escalate to a challenging pace by the end of the 1 min interval.
•Bike/row should be challenging, but prioritize being able to go unbroken (or close to it) on KB and jumps over cyclical pace.
 
Record reps completed.
 
PERFORMANCE
A. E2min for 5 sets:
Sets 1-3: 4 front squats
Sets 4-5: 2 front squats
 
Training notes:
•Start moderate and build per set.
•Top set tough but not maximal.
 
Record weight used.
 
B. 3 rounds:
1 min assault bike/row @ escalating pace
1 min wall balls (20 to 10’/14 to 9’)
-Rest 1 min
1 min assault bike/row @ escalating pace
1 min burpee box jumps (24″/20″)
-Rest 1 min
 
Training notes:
•Start moderate on bike and row each round and escalate to a challenging pace by the end of the 1 min interval.
•Bike/row should be challenging, but prioritize mixed work over pace on cyclical pieces.
 
Record reps completed.
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