Fitness & Performance – South Loop Strength & Conditioning
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FITNESS
A. 5 min AMRAP:
Strict hanging leg raises
•Must be done in unbroken sets of 2.

Training notes:
•Standards on strict toes-to-bar are difficult to enforce. Try to make these actually strict (ie reset in the bottom)

B. 5 rounds—
3 min AMRAP:
6 push-ups
9 squats
12 double KB deadlifts (moderate)
-Rest 1 min

Training notes:
•Variation of “The Chief”

Record reps completed.

PERFORMANCE
A. 5 min AMRAP:
Strict toes-to-bar
•Must be done in unbroken sets of 2.

Training notes:
•Standards on strict toes-to-bar are difficult to enforce. Try to make these actually strict (ie reset in the bottom)

B. 5 rounds—
3 min AMRAP:
6 push-ups
9 squats
12 deadlifts (185/125)
-Rest 1 min

Training notes:
•Variation of “The Chief”

Record reps completed.

FITNESS
2 rounds:
1000m row
25 double DB front squats
25 double DB push presses
25 double DB hang power cleans

Training notes:
•Use the same weight for all DB movements.
•DB weight should be moderate not heavy. This should be more of a conditioning piece than anything else.
•Compare to week of 18.10.29

Record time.

PERFORMANCE
“Double Jackie”
2 rounds:
1000m row
50 thrusters (45/35)
30 pull-ups

Training notes:
•Two rounds will require a totally different pacing strategy than one round. Be prepared for that.
•DON’T DROP THE EMPTY BARBELL.
•Compare to week of 18.10.29

Record time.

FITNESS
A. Push press
Build to a tough 3 for today

Training notes:
•Take from the rack.
•Doesn’t have to be maximal but push this to a heavy weight.

Record weight.

B. 21-15-9:
Russian KB swings (tough)
Push-ups, hand-release

Training notes:
•Go heavier than you normally would on KB swings – these should be tough.
•Compare to week of 19.02.04

Record time.

PERFORMANCE
A. Push press + Push jerk + Split jerk
Build to a tough complex for today

Training notes:
•Take from the rack.

Record weight.

B. 21-15-9:
Power cleans (155/105)
Ring dips

Training notes:
•10 minute cap
•Choose a weight that is moderately heavy for power cleans. This should have a “grindy” feel.
•Bar dips or push-ups can be subbed for ring dips.
•Compare to week of 19.02.04.

Record time.

FITNESS & PERFORMANCE
A. Sumo deadlift
Build to a tough 1.1.1 for today

Training notes:
•Reset each rep.

Record weights lifted.

B. 5 rounds—
3 min AMRAP:
20/15 assault bike/row calories
10 burpee box jumps (24”/20”)
AMRAP wall balls in remaining time (20 to 10’ – 14 to 9′)
-Rest 1 min

Training notes:
•Pace this so that you don’t completely fall apart after two rounds. 1 minute of rest is not very long for something like this.

Record time.

FITNESS & PERFORMANCE
A. Back squat
Build to a 3RM for today @ 21×1 tempo

Training notes:
•Honest on the pause!
•Goal today is to lift as heavy as you can while maintaining the tempo. Use your numbers from previous weeks to guide your lifting.

Record weight lifted.

B. 20 min AMRAP:
200m run
6/side single-arm DB hang clean & jerks (50/35)
10 toes-to-bar/hanging leg raises

Training notes:
•Variation of Open 18.1

Record reps completed.

FITNESS
In teams of two—
For time:
1600m run
•Partners alternate 400m runs.
-Into
20 rounds:
4 vertical ring rows
6 hanging leg raises
8 push-ups
10 air squats
•Partners alternate rounds.
-Into
1600m run
•Partners alternate 400m runs.

Training notes:
•P1 runs 400m, P2 runs 400m, etc. Then, partners alternate complete rounds of bodyweight movements until 20 rounds are completed. Then, partners run again.

Record time completed.

PERFORMANCE
In teams of two—
For time:
1600m run
•Partners alternate 400m runs.
-Into
20 rounds:
4 strict supinated chin-ups
8 toes-to-bar
12 push-ups
16 air squats
•Partners alternate rounds.
-Into
1600m run
•Partners alternate 400m runs.

Training notes:
•P1 runs 400m, P2 runs 400m, etc. Then, partners alternate complete rounds of bodyweight movements until 20 rounds are completed. Then, partners run again.

Record time completed.

FITNESS
A1. Vertical ring rows
3xAMRAP (-2); 21×1 tempo; Rest 1 min
•Try to use less help from your legs this week.
A2. Supinated bent over barbell rows
3×3; 21×1 tempo; Rest 90s

Training notes:
•Be honest on tempo – pause in finished pulling position.
•AMRAP(-2) means leave two reps in the tank.

B. 12 min AMRAP:
8 Russian KB swings
12 lateral hurdle hops
16 reverse lunges, alternating

Training notes:
•KB weight should be moderately challenging.

Record reps completed.

PERFORMANCE
A1. Strict pull-ups on rings
3xAMRAP (-2); 21×1 tempo; Rest 1 min
A3. Supinated bent over barbell rows
3×3; 21×1 tempo; Rest 90s

Training notes:
•AMRAP(-2) means leave two reps in the tank.
•Pause up top and in the bottom on ring pull-ups. Be honest on the pause.

B. 12 min AMRAP:
4-8-12…pistols, alternating
2-4-6-8…power cleans (135/95)
•25 unbroken double-unders b/w rounds.

Training notes:
•Double-unders must be unbroken. If you miss, start the set over.

Record reps completed.

FITNESS
E10min for 3 sets:
200m run
2 min AMRAP wall balls
2 min AMRAP DB snatches
200m run

Training notes:
•Shoot to do 1 min AMRAPs with minimal fractioning.
•Don’t go too fast on the first set!

Record split times per round.

PERFORMANCE
E10min for 3 sets:
200m run
40 wall balls (20 to 10’)
40 DB snatches, alternating (20 to 10’ – 14 to 9’)
200m run

Training notes:
•You should be able to finish with at least 3 minutes of rest. Adjust reps accordingly.
•Don’t go too fast on the first set!

Record split times per round.

FITNESS
A. E2min for 5 sets:
4 push presses

Training notes:
•Start moderate and build as able. No misses.

Record weight.

B. 5 min AMRAP:
3-6-9-12…assault bike/row calories
3-6-9-12…vertical ring rows
+
(Rest 3 min)
+
5 min AMRAP:
3-6-9-12…assault bike/row calories
3-6-9-12…push-ups, hand-release

Training notes:
•Modify movements so that you are able to get through at least a few rounds. Pick something that will be challenging, but don’t sacrifice positions or standards as the reps get hard.

Record time.

PERFORMANCE
A. E2min for 5 sets:
Push jerk x2 + Split jerk x2

Training notes:
•Start moderate and build as able. No misses.
•Take from the rack.

Record weight.

B. 5 min AMRAP:
3-6-9-12…assault bike/row calories
3-6-9-12…strict handstand push-ups
+
(Rest 3 min)
+
5 min AMRAP:
3-6-9-12…assault bike/row calories
3-6-9-12…strict chest-to-bar pull-ups

Training notes:
•Modify movements so that you are able to get through at least a few rounds. Pick something that will be challenging, but don’t sacrifice positions or standards as the reps get hard.

Record reps completed in each AMRAP.

FITNESS & PERFORMANCE
A. Sumo deadlift
5×1; Building; Rest 2 min

Record weights lifted.

B. E3min for 5 sets:
3 DB Curtis Ps (50/hand – 35/hand)
8 lateral burpees over-the-DBs
3 DB Curtis Ps

Training notes:
•Curtis P: https://youtu.be/uLff8fhPIQg
•Should have at least 1 minute of rest. Reduce the reps as necessary if not.

Record time.

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