Fitness & Performance Archives - South Loop Strength & Conditioning
 

FITNESS
In teams of three, complete 5 sets each of—
500m row
15 burpee box jump overs
10 goblet squats

Training notes:
Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

Record time.

PERFORMANCE
In teams of three, complete 5 sets each of—
500m row
15 burpee box jump overs (24″/20″)
10 overhead squats (115/75 lbs)

Training notes:
Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

Record time.

FITNESS & PERFORMANCE
3 sets—
3 min AMRAP:
8 burpees
10 DB push presses (50/hand – 35/hand)
12 DB box step-ups, alternating (50/hand to 24” – 35/hand to 20”)
-Rest 1 min
+
(Rest 5 min)
+
3 sets—
3 min AMRAP:
5 manmakers (50/hand – 35/hand)
10 DB front rack reverse lunges, alternating (50/hand – 35/hand)
-Rest 1 min

Training notes:
•These movements will be a bit of a grind, so choose a DB weight that is challenging but will allow you to keep moving with some consistency.

Record reps completed for each interval.

FITNESS
3 rounds:
40 bike/row calories
20 goblet squats
10 ball slams
20 Russian KB swings
10 ball slams

Training notes:
•25 minute cap

Record time.

PERFORMANCE
75 bike/row calories
9 front squats (115/75)
9 push presses (115/75)
9 toes-to-bar
50 bike/row calories
15 front squats (115/75)
15 push presses (115/75)
15 toes-to-bar
25 bike/row calories
21 front squats (115/75)
21 push presses (115/75)
21 toes-to-bar

Training notes:
•25 minute cap

Record time.

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Thankful for @marykaydrei today…and every day. – #Repost @marykaydrei ・・・ So this is me jumping for joy to show how happy and grateful I am for @southloopsc. This gym and everyone who goes along with it deserve this #thankfulthursday post. . I have only been a part of South Loop for a little over a year now but what a wonderful year it has been. . I qualified and trained for regionals here with @legion.sc. . I have learned a million things on how to be a better coach from @pauliewags and @toddknife and all the other coaches. . I continue to wake up at 3:30am twice a week to coach my dedicated morning crew gym goers starting at 5am. . And every day I walk into that door to train I know I'll be greeted with smiling faces and an amazing and supportive community. (@coachdanm @sc_emp and so many more) . Can't wait to see what this next year has in store!! . #thankfulthursday #southloopsc #strengthandconditioning #secondhome

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FITNESS
A.
EMOM 9:
Mins 1-3: 15-30s hang from pull-up bar
Mins 4-6: 15-30s arch to hollow swing on pull-up bar
Mins 7-9: 15-30s kip with pushdown and layback

Training notes:
•Adjust time or movement as necessary to get quality work in on each movement.
•If hanging is challenging, use assistance as necessary and work on developing the muscle endurance to hang from pull-up bar.

B1. Strict pull-up eccentrics
3×5; 30A0 tempo; Rest 1 min
B2. Strict bar dip eccentrics
3×5; 30A0 tempo; Rest 1 min

Training notes:
•Jump up to the top of the movement then control the eccentric (lowering phase) for 3s.
•Ideally, jump up without using assistance. The goal is to build volume in controlling the lowering phase without outside assistance.

C. EMOM 4:
1st: 20-30s hollow hold
2nd: 20-30s arch hold
-Into
EMOM 8:
1st: 20s AMRAP push-ups + 20s AMRAP vertical ring rows
2nd: 20s AMRAP strict DB press + 20s AMRAP double DB bent over rows
-Into
EMOM 4
1st: 20-30s hollow hold
2nd: 20-30s arch hold

Training notes:
•Prioritize good positions on hollow and arch hold. Drop the time down as necessary to make this consistent.
•Unbroken reps during the 8 minute EMOM. Choose a modification and a weight that lets you move steadily for the 20s intervals.

Record reps completed of each movement.

PERFORMANCE
A.
EMOM 9:
Mins 1-3: 30s arch to hollow swing on pull-up bar
Mins 4-6: 30s kip with pushdown and layback
Mins 7-9: 30s kipping pull-ups w/ 1s pause at top position

Training notes:
•This is intended to be skill work. Even if this is relatively easy for you, don’t feel the need to “scale up” too dramatically – focus on positions.

B1. Strict weighted chest-to-bar pull-up
Build quickly to a tough 5 for today
B2. Strict weighted bar dip
Build quickly to a tough 5 for today

Training notes:
•Alternate movements as you build.
•Load however you like. If necessary, use assistance to hit 5 strict reps.

Record load added as well as total load lifted (bodyweight + external load) in training notes.

C. EMOM 4:
1st: 20-30s hollow hold
2nd: 20-30s arch hold
-Into
EMOM 8:
1st: 3-6 kipping chest-to-bar pull-ups + 3-6 kipping handstand push-ups
2nd: 3-6 kipping chest-to-bar pull-ups + 3-6 kipping ring dips
-Into
EMOM 4
1st: 20-30s hollow hold
2nd: 20-30s arch hold

Training notes:
•Prioritize good positions on hollow and arch hold. Drop the time down as necessary to make this consistent.
•Unbroken reps during the 8 minute EMOM. Adjust rep range and movement as necessary to keep this unbroken.

Record reps completed of each movement.

FITNESS
A.
5 min clean position instructional work

B. Segmented clean deadlift x2 + Segmented clean pull x2
4x(2+2); Rest 60-90s

Training notes:
Segmented clean deadlift – pause mid-shin, below-the-knee, above-the-knee
•Prioritize positions over load lifted.

Record weight used.

C. @ 0:00—
30 Russian KB swings (tough)
30 assault bike/row calories
@ 5:00—
20-10:
Russian KB swings
Assault bike/row calories
@ 10:00—
15-10-5:
Russian KB swings
Assault bike/row calories

Training notes:
•This should be relatively fast and high turnover. You have a 5 minute window to complete 60 reps. Adjust weight and reps accordingly. Ideally, this should be about 3 minutes of work.

Record split time for each interval.

PERFORMANCE
A.
5 min clean position instructional work

B. Segmented clean deadlift x2 + Segmented clean pull x2
4x(2+2); Rest 60-90s

Training notes:
Segmented clean deadlift – pause mid-shin, below-the-knee, above-the-knee
•Prioritize positions over load lifted.

Record weight used.

C. @ 0:00—
30 power cleans (95/65)
30 row calories
@ 5:00—
20-10:
Power cleans (95/65)
Row calories
@ 10:00—
15-10-5:
Power cleans (95/65)
Row calories

Training notes:
•This should be relatively fast and high turnover. You have a 5 minute window to complete 60 reps. Adjust weight and reps accordingly. Ideally, this should be about 3 minutes of work.

Record split time for each interval.

FITNESS
A.
Supinated flexed arm hang
Accumulate 6 sets of consistent duration; Rest 60s

Training notes:
•Choose a duration that gets to be an 8 or 9 out of 10 RPE by the end but is sustainable. The goal is not to blow up.
•Use assistance as necessary.

Record duration of flexed arm hang sets as well as total time.

B. 20 min AMRAP:
20 air squats
15 push-ups
5/arm single-arm DB snatch

Training notes:
•DB snatch weight should be challenging but doable. Do 5 reps on the right arm before switching to the left arm.
•Modify push-ups such that you can do them in two sets for at least a few rounds.

Record reps completed.

PERFORMANCE
A.
Supinated flexed arm hang
Accumulate 6 sets of consistent duration; Rest 60s

Training notes:
•Choose a duration that gets to be an 8 or 9 out of 10 RPE by the end but is sustainable. The goal is not to blow up.
•Use assistance as necessary.

Record duration of flexed arm hang sets as well as total time.

B. 20 min AMRAP:
20 air squats
15 push-ups, hand-release
10 pistols, alternating
5/arm single-arm DB snatch (70/50)

Training notes:
•DB snatch weight should be challenging but doable. Do 5 reps on the right arm before switching to the left arm.
•Try to keep thighs off the ground on hand-release push-ups.

Record reps completed.

FITNESS
In teams of two with partners alternating movements—
30 min AMRAP:
25 mountain climbers
20 wall balls
15 KB swings
10 burpees
5 strict pull-ups

Training notes:
•Use assistance for strict pull-ups
•P1 does 25 mountain climbers, P2 does 20 wall balls, P1 does 15 KB swings, etc.

Record reps completed.

PERFORMANCE
In teams of two with partners alternating movements—
30 min AMRAP:
50 double-unders
40 wall balls (20 to 10’/14 to 9’)
30 KB swings (53/35)
20 burpees
10 pull-ups

Training notes:
•P1 does 50 double-unders, P2 does 40 wall balls, P1 does 30 KB swings, etc.

Record reps completed.

FITNESS
A.
Snatch pull + Below-the-knee snatch pull + Power snatch
4x(1+1+1); Building; Rest 90-120s

Training notes:
•Hang onto the bar between reps – reset on the floor before the final power snatch.
•Prioritize speed and positions over load lifted.

Record weight.

B. EMOM until failure:
1st: 2 DB snatches, alternating
2nd: 30-45s double KB front rack hold
3rd: 4 DB snatches, alternating
4th: 30-45s double KB front rack hold

Training notes:
•Choose a weight that will make round 10 very challenging.

Record rounds completed.

PERFORMANCE
A.
Snatch pull + Below-the-knee snatch pull + Power snatch
4x(1+1+1); Building; Rest 90-120s

Training notes:
•Hang onto the bar between reps – reset on the floor before the final power snatch.
•Prioritize speed and positions over load lifted.

Record weight.

B. EMOM until failure:
1st: 1 power snatch (115/75)
2nd: 2 strict ring dips
3rd: 3 power snatches (115/75)
4th: 4 strict ring dips

Training notes:
•If you fail one movement, keep going with the other on alternating minutes.
•Scale as necessary so that you have a shot at finishing 10 rounds.

Record rounds completed.

FITNESS
3 rounds:
25 double DB front squats
.5 miles assault bike/500m row
25 box jumps, step down
.5 miles assault bike/500m row

Training notes:
•35 minute cap

Record time.

PERFORMANCE
For time:
75 double DB front squats (35/20)
300 double-unders
3 miles assault bike/2000m row
50 double DB front squats
200 double-unders
2 miles assault bike/1000m row

Training notes:
•35 minute cap

Record time.

FITNESS
A1.
Front squat
3×3; 32×1 tempo; Building; Rest 1 min
A2. Marching bridge
3×45-60s; Rest as needed

Training notes:
•Be honest on the tempo here.
Marching bridge

Record weight lifted for front squat and reps completed on double KB deadlifts.

B. “Macho Man”
EMOM until failure:
3 power cleans + 3 front squats + 3 push jerks

Training notes:
•Cap at 20 minutes.
•Choose a weight that you can get at least 8 rounds with.

Record rounds completed.

PERFORMANCE
A1.
Front squat
3,2,1; 32×1 tempo; Building; Rest 1 min
A2. Marching bridge
3×45-60s; Rest as needed

Training notes:
•Be honest on the tempo here.
Marching bridge

Record weight lifted for front squat and reps completed on double KB deadlifts.

B. “Macho Man”
EMOM until failure:
3 power cleans + 3 front squats + 3 push jerks (185/125)

Training notes:
•Cap at 20 minutes.
•Choose a weight that you can get at least 8 rounds with.
•If you do not make it to 8 rounds, take 2-3 minutes off and start again until you complete 8 rounds. Adjust the weight as necessary.

Record rounds completed.

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