Fitness & Performance Archives - Page 2 of 76 - South Loop Strength & Conditioning
 

FITNESS
A.
5 min AMRAP:
Manmakers (moderately tough)

Training notes:
•Choose a weight that is difficult and grindy but not overly heavy.

B. 10 min AMRAP:
20 Russian KB swings
15 air squats
10 push-ups

Training notes:
•Modify push-ups such that you’re able to do them in mostly one or two sets.
•KB swings weight should be light enough that you can go unbroken for several rounds.

Record reps completed.

PERFORMANCE
A.
5 min AMRAP:
Burpee bar muscle-ups

Training notes:
•Scale to burpee chest-to-bar pull-ups or burpee pull-ups.

Record total reps completed. Compare to week of 18.10.22

B. For time:
27 deadlifts (155/105)
21 handstand push-ups
21 deadlifts (155/105)
15 handstand push-ups
15 deadlifts (155/105)
9 handstand push-ups
9 deadlifts (155/105)

Training notes:
•10 minute cap.
•This is a variation of the named workout “Diane”
•Choose a weight that is at most “moderately tough.” This is a lot of reps on the deadlift.

Record time.

FITNESS & PERFORMANCE
A.
10 minute handstand skill work

Training notes:
•Things to work on:
-Kicking up against the wall
-Wall-facing handstand holds (nose and toes against the wall)
-Lowering into handstand push-up with eccentric control
-Proper lowering positions
-Lowering to deficit and maintaining control
-“Big kips” vs “small kips”
-Free-standing handstand push-ups

B. “18.1”
20 min AMRAP:
8 toes-to-bar
10 single-arm DB clean & jerks (50/35)
14/12 row calories

Training notes:
•This is the first Open workout from 2018.
•Sub bike calories for row calories as necessary based upon equipment availability.

Record reps completed.

FITNESS & PERFORMANCE
In teams of two with one person working at a time—
For time:
100 DB ground-to-overhead (50/hand – 35/hand) – partner is hanging from pull-up bar
100 DB box step-overs (50/hand to 20” – 35/hand to 16”) – partner holds a plank
50 DB ground-to-overhead (50/hand – 35/hand) – partner is hanging from pull-up bar
50 DB box step-overs (50/hand to 20” – 35/hand to 16”) – partner holds a plank

Training notes:
•35 minute cap
•In order for reps to count, partner must be in the designated isometric hold position.

Record time.

FITNESS
For time–
5 rounds:
5 ring rows
10 push-ups
15 squats
-Into
4 rounds:
8 DB push presses
15 KB swings
-Into
3 rounds:
15 box jumps, step down
15 hanging leg raises
-Into
2 rounds:
20 wall balls
15 lateral hurdle hops
-Into
50 burpees

Training notes:
•35 minute cap

Record time.

PERFORMANCE
“Thanksgiving Sampler Platter”
For time–
5 rounds:
5 pull-ups
10 push-ups
15 squats
-Into
4 rounds:
8 handstand push-ups
15 KB swings (53/35)
-Into
3 rounds:
15 box jumps, step down (24”/20”)
15 toes-to-bar
-Into
2 rounds:
20 wall balls (20 to 10’/14 to 9’)
50 double-unders
-Into
50 burpees

Training notes:
•35 minute cap

Record time.

Off (Thanksgiving)

FITNESS
A1.
Front squat
3×4; 32×1 tempo; Building; Rest 1 min
A2. Banded good mornings
3×30-60s; Rest 30s
A3. Single-leg glute bridges w/ foot elevated on medball
3×20-30s/side; Rest as needed

Training notes:
•Be honest on the tempo here.
•May be best to work in groups of three for partner glute-ham raises.

C. E2min for 3 sets/6 rounds:
1st: 1 min assault bike/row @ 85%
2nd: 1 min manmakers
•Bike or row at 50% during rest periods.

Training notes:
•Bike and row pace should be uncomfortable, but sustainable across rounds.
•Choose weight for manmakers that is a grind but that enables you to move consistently for a minute.
•Set 1 @ 0:00, Set 2 @ 2:00, Set 3 @ 4:00…for 12 total minutes.

Record bike and row pace and weight used for DB clean & jerks.

PERFORMANCE
A1.
Front squat
3×4; 32×1 tempo; Building; Rest 1 min
A2. Partner glute-ham raises
3×10-12; Rest 30s
A3. Single-leg glute bridges w/ foot elevated on medball
3×20-30s/side; Rest as needed

Training notes:
•Be honest on the tempo here.
•May be best to work in groups of three for partner glute-ham raises.

B. E2min for 3 sets/6 rounds:
1st: 45s assault bike or row @ escalating effort – last 7s all out
2nd: 4 touch-and-go power cleans + 4 front squats + 4 shoulder-to-overhead
•Assault bike or row @ 50% effort during rest periods.

Training notes:
•Start moderate on bike/row, then push the pace as you get going. Last 7s should be an all out sprint.
•Barbell complex should be unbroken but challenging. If it’s heavy enough that you have to slow down, reduce the weight a bit.
•Set 1 @ 0:00, Set 2 @ 2:00, Set 3 @ 4:00…for 12 total minutes. This is every 2 minutes, which means that you get to go really hard on the bike/row sprints.

Record bike and row pace and weight used for barbell complex.

FITNESS
A.
3 rounds:
30-45s ring row flexed arm hang hold
-Rest 30s
60s Russian KB swings (unbroken)
-Rest 30s
100’ double KB front rack carry
-Rest as needed

Training notes:
•Hold with the rins at your chest and your elbows bent for flexed arm hang. Walk feet back such that this is challenging but doable.

B. 10 min AMRAP:
10 DB snatches, alternating (moderate)
10 ring rows
10 push-ups

Training notes:
•Modify push-ups such that you’re able to do them in mostly one or two sets.

Record reps completed.

PERFORMANCE
A.
3 rounds:
20-40s/arm single-arm ring row flexed arm hang hold
-Rest 30s
60s single-arm KB swings, alternating (unbroken)
-Rest 30s
100’ double KB bottoms-up front rack carry
-Rest as needed

Training notes:
•Hold with the ring at your chest and your elbow bent for single-arm ring row flexed arm hang. Walk feet back such that this is challenging but doable.
•Go light on bottoms-up front rack carry. This is a difficult movement.

B. 9-7-5:
Power snatches (155/105)
Ring muscle-ups

Training notes:
•10 minute cap.
•This is a variation of the named workout “Amanda.”

Record time.

FITNESS & PERFORMANCE
A.
10 minute handstand skill work

Training notes:
•Things to work on:
-Kicking up against the wall
-Wall-facing handstand holds (nose and toes against the wall)
-Lowering into handstand push-up with eccentric control
-Proper lowering positions
-Lowering to deficit and maintaining control
-“Big kips” vs “small kips”
-Free-standing handstand push-ups

B. 3 min AMRAP @ 85%:
10 Russian KB swings (70/53)
10 burpees
+
(Rest 2 min)
+
5 min AMRAP @ 85%:
15 Russian KB swings (70/53)
15 burpees
15 row/bike cals
+
(Rest 2 min)
+
8 min AMRAP @ 85%:
15 Russian KB swings (70/53)
15 row/bike cals
15 burpees
15 row/bike cals

Training notes:
•As the AMRAPs get longer, each round will take longer. You will also get more rest between sets of swings and burpees, so think about how to pace on the bike/row so that you’re able to keep moving appropriately.

Record reps completed.

FITNESS & PERFORMANCE
In teams of 5, in waterfall fashion—
3 rounds:
30 row calories
30 ball slams (30/20)
30 burpees
30 DB snatches, alternating (50/35)

Training notes:
•Teams move through in order – you cannot move on to the next piece until the person working ahead of you is done. There will be one person resting while the other four teammates are working as well.
•If teams need to use multiple different weights for DBs and slam balls, that is fine.

Record time.

FITNESS
A.
Deadlift
3×5; Across; Rest 2 min

Training notes:
•Reset each rep – not touch-and-go.
•Shoot for ~10# heavier than last week.

Record weight.

B. 5 min:
60s banded pull-throughs
60s box jumps, step down
30s hollow hold
+
(Rest 2 min)
+
10 min @ 85%:
10 DB box step overs
10 vertical ring rows
+
(Rest 2 min)
+
5 min:
60s banded good mornings
60s box jumps, step down
30s plank

Training notes:
Banded pull-throughs
Banded good mornings
•Box jumps should be quick and unbroken for the 5 minute pieces. Adjust height accordingly.
•Vertical ring rows should be a bit of a grind.

Record reps completed for middle 10 minutes of work.

PERFORMANCE
A.
Deadlift
8,6,4; Building; Rest 2 min

Training notes:
•Reset each rep – not touch-and-go.
•This is more volume than last week.

Record weight lifted for each set.

B. 5 min:
60s banded pull-throughs
60s box jumps, step down (24/20)
30s hollow hold
+
(Rest 2 min)
+
10 min @ 85%:
10 DB box step overs (50/hand to 24” – 35/hand to 20”)
5 bar muscle-ups
+
(Rest 2 min)
+
5 min:
60s banded good mornings
60s box jumps, step down (24/20)
30s plank

Training notes:
Banded pull-throughs
Banded good mornings
•Box jumps should be quick and unbroken for the 5 minute pieces. Adjust height accordingly.
•Middle piece will get very grippy. Sub strict pull-ups for bar muscle-ups.

Record reps completed for middle 10 minutes of work.

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