Fitness & Performance – South Loop Strength & Conditioning
 

FITNESS
“Partner Murph”
For time with one person working at a time:
1 mile run (run together)
-Into
100 ring rows
200 push-ups
300 squats
-Into
1 mile run (run together)

Training notes:
•Both partners run together.
•Fraction bodyweight movements anyhow.
•Elevate hands on push-ups so chest touches target with good positioning.

Record time.

PERFORMANCE
“Murph”
For time wearing a 20#/14# vest:
1 mile run
-Into
100 pull-ups
200 push-ups
300 squats
-Into
1 mile run
Training notes:•Fraction bodyweight movements anyhow.
Record time.

FITNESS & PERFORMANCE
In teams of two, with both partners working at the same time—
300 single-arm DB hang clean & jerks (50/35)
4000m run
5000m row

Training notes:
•Each group gets one dumbbell and one erg. Both partners work at the same time and reps can be fractioned anyhow.

Record time.

FITNESS
A. Power clean + Front Squat + Push jerk
4x(1+1+1); Building; Rest 90-120s

Training notes:
•Top set should be challenging but no misses.

Record weight lifted.

B. EMOM 15:
1st: 1.1.1.1 power cleans w/ 1s pause in receiving position
2nd: 3-5 unbroken strict pull-ups – use assistance as necessary
3rd: 30s double KB front rack hold (moderately tough)

Training notes:
•Thumbs together and elbows down on KB movements.

Record weight used for barbell movements.

PERFORMANCE
A. Squat clean + Front squat + Split jerk
Build to a challenging complex for today in 15 minutes

Training notes:
•Doesn’t have to be maximal, but if it feels good go for it.

Record weight lifted.

B. EMOM 15:
1st: 1.1.1.1 squat cleans (tough but sustainable)
2nd: 3-5 unbroken ring muscle-ups
3rd: 30s double KB front rack hold (moderately tough)

Training notes:
•Clean weight should be challenging but no misses throughout.
•Thumbs together and elbows down on KB front rack hold.
•Scale muscle-ups to an unbroken but challenging bodyweight movement.

Record barbell weight used.

FITNESS
A. 3 position power snatch (floor, below-the-knee, above-the-knee)
4×1; Building; Rest 90s

Training notes:
•Hang onto the bar between reps for the hang sets.
•Prioritize good positions over load lifted.
•Shoot for heavier than last time since this is fewer reps.

Record weight lifted.

B. 3 rounds:
21 wall balls
18 deadlifts double KB deadlifts
15 box jumps, step down
12 DB push presses
9 lateral burpees over the DBs

Training notes:
•18 minute cap.
•Shoulder-to-overhead weight should be challenging but not insurmountable. Adjust accordingly.

PERFORMANCE
A. Power snatch + Overhead squat + Hang squat snatch
4x(1+1+1); Rest 90-120s

Training notes:
•Build in weight as able but prioritize good positions on the complex over load lifted.

Record weight lifted.

B. 3 rounds:
21 wall balls (20 to 10’/14 to 9’)
18 deadlifts (135/95)
15 box jumps, step down (24”)
12 push presses (135/95)
9 lateral barbell burpees

Training notes:
•18 minute cap.
•Shoulder-to-overhead weight should be challenging but not insurmountable. Adjust accordingly.

Record time.

FITNESS
EMOM 30:
1st: 30s assault bike/row
2nd: 30s V-ups
3rd: 30s assault bike/row
4th: 30s DB thrusters, right
5th: 30s assault bike/row
6th: 30s DB thrusters, left

Training notes:
•Output should be consistent per round – maybe even negative splits (meaning that you go faster/get more reps per round).
•DB weight should be a weight that you can move unbroken.

Record reps completed on each movement.

PERFORMANCE
EMOM 30:
1st: 30s assault bike/row
2nd: 6-10 unbroken toes-to-bar
3rd: 30s assault bike/row
4th: 30s DB thrusters, right (50/35)
5th: 30s assault bike/row
6th: 30s DB thrusters, left (50/35)

Training notes:
•Output should be consistent per round – maybe even negative splits (meaning that you go faster/get more reps per round).
•DB weight should be a weight that you can move unbroken.

Record reps completed on each movement.

FITNESS
A. Front squat
3×6; Building; Rest 2-3 min

Training notes:
•Build per set, but these should all be tough.
•Shoot for heavier than last time.

Record weight lifted.

B. 12 min AMRAP:
1 min goblet reverse lunges, alternating
1 min Russian KB swings
1 min lateral burpees over the KB

Training notes:
•Shoot for a weight that enables steady movement throughout.

Record reps completed.

PERFORMANCE
A. Front squat
8,6,4; Building; Rest 2-3 min

Training notes:
•Build per set, but these should all be tough.
•Less reps than last time, so build a bit heavier.

Record weight lifted.

B. 12 min AMRAP:
20 reverse DB overhead lunges, right (50/35)
20 DB snatches, alternating (50/35)
20 reverse DB overhead lunges, left (50/35)
50 double-unders

Training notes:
•DB weight should be moderately challenging.
•Feel free to modify reps on double-unders if 50 is unreasonable.

Record reps completed.

FITNESS
For time:
1600m run
-Into
5 min AMRAP:
5 ring rows
7 push-ups
9 squats
-Into
1200m run
-Into
5 min AMRAP:
5 ring rows
7 push-ups
9 squats
-Into
800m run
-Into
5 min AMRAP:
5 ring rows
7 push-ups
9 squats

Training notes:
•40 minute cap
•If you’re planning on doing Murph, this is a good primer in terms of volume and potential pacing
•Protect your hands!

Record time.

PERFORMANCE
For time:
1600m run
-Into
5 rounds:
5 pull-ups
10 push-ups
15 squats
-Into
1200m run
-Into
5 rounds:
5 pull-ups
10 push-ups
15 squats
-Into
800m run
-Into
5 rounds:
5 pull-ups
10 push-ups
15 squats

Training notes:
•40 minute cap
•If you’re planning on doing Murph, this is a good primer in terms of volume and potential pacing
•Protect your hands!

Record time.

FITNESS & PERFORMANCE
In teams of three, with only one partner working at a time—
For time:
2000m row
150 burpees
200 KB swings (53/35)
75 toes-to-bar
300 air squats

Training notes:
•Fraction reps anyhow but only one person is working at a time.

Record time.

FITNESS & PERFORMANCE
A. Turkish get-ups
5×2/arm; Rest 60-90s b/w arms

Training notes:
•Build as able. These should be tough but maintain good positions.

Record weight lifted.

B. 3 rounds @ escalating pace per round—
4 min AMRAP:
15 box jumps, step down (24”/20”)
12 power snatches (75/55)
9 lateral barbell burpees
-Rest 1 min

Training notes:
•First round should be at 75% effort (moderate cycle time, smooth transitions, etc.) Last round should be at high effort. If the prescribed weights are too heavy to move through smoothly, reduce them.
•If you don’t have negative splits on this (meaning faster pace per round), you did this incorrectly.
•Pace this by controlling cycling time on box jumps and burpees as well as rest between exercises.

Record reps completed per round.

FITNESS
A. Power clean & push jerk
4×1; Building; Rest 90-120s

Training notes:
•Build to heavier than last week

Record weight lifted.

B. EMOM 15:
1st: 5 hang power cleans w/ 1s pause in receiving position
2nd: 5 push jerks w/ 1s pause in receiving position
3rd: 30s plank

Training notes:
•Prioritize positions over load lifted on barbell movements.
•Same weight on cleans and jerks.

Record weight used for barbell movements.

PERFORMANCE
A. Squat clean & split jerk
2,1,2,1; Waveload; Rest 90-120s

Training notes:
•Reset each rep – not touch-and-go.
•Shoot for heavier than last week.

Record weight lifted.

B. EMOM 15:
1st: 5 touch-and-go power cleans
2nd: 5 touch-and-go push jerks
3rd: 30s anti-rotational front plank, slowly switch arms throughout

Training notes:
•Same weight for cleans and jerks.
•Anti-rotational plank: https://www.youtube.com/watch?v=7jNQV5Q5uf8

Record barbell weight used.

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