Fitness & Performance – Page 2 – South Loop Strength & Conditioning
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FITNESS & PERFORMANCE
A. E2:30 for 4 sets:
Set 1: 4 back squats @ 21×1 tempo
Set 2: 3 back squats @ 21×1 tempo
Set 3: 2 back squats @ 21×1 tempo
Set 4: 1 back squat @ 21×1 tempo

Training notes:
•Honest on the pause!
•Change load per set based upon reps.
•Top single should be challenging but not maximal.
•You may be able to lift more based upon the longer rest.

Record weight lifted.

B. For time:
400m run
-Into
15-12-9:
DB snatches, alternating (50/35)
Box jumps, step down (24”/20”)
-Into
400m run
-Into
15–12-9:
Ball slams (30/20)
Box jumps, step down (24”/20”)
-Into
400m run

Training notes:
•DB weight should be moderately tough.
•15 min cap.

Record reps completed.

FITNESS
In teams of three—
3 rounds:
Station 1: 350m row
Station 2: Rest
Station 3: 30 Russian KB swings
Station 4: Rest
Station 5: 8-12 vertical ring rows
Station 6: Rest

Training notes:
•Move through in waterfall fashion. P1 rows, then moves to the rest station. Then, P1 rests while P2 rows. Then, P1 does KB swings, P2 rests, and P3 rows. Continue until 3 full rounds are completed by each athlete.

Record time.

PERFORMANCE
In teams of three—
3 rounds:
Station 1: 350m row
Station 2: Rest
Station 3: 30 Russian KB swings (70/53)
Station 4: Rest
Station 5: 5-8 bar muscle-ups
Station 6: Rest

Training notes:
•Move through in waterfall fashion. P1 rows, then moves to the rest station. Then, P1 rests while P2 rows. Then, P1 does KB swings, P2 rests, and P3 rows. Continue until 3 full rounds are completed by each athlete.

Record time.

FITNESS
A. E90s for 6 sets:
2x(Power snatch + Below-the-knee power snatch + Above-the-knee power snatch)

Training notes:
•Prioritize good positions over load lifted.
•Start moderate and build per set.

B. E3min for 6 rounds:
8 DB snatches, alternating
15 air squats

Training notes:
*Pace this so there’s minimal attrition between rounds.

Record reps completed.

PERFORMANCE
A. E90s for 6 sets:
2x(Muscle snatch + Hang muscle snatch + Overhead squat)

Training notes:
•Prioritize good positions over load lifted.
•Do 2 sets of the complex every 90 seconds.
•Start moderate and build per set.
•Goal of muscle snatches and overhead squats is to feel the “pull under” the bar

B. E3min for 6 rounds:
5 squat snatches
8 jumping squats

Training notes:
•Drop each rep on squat snatches.
•Start at moderate weight on squat snatches and build throughout as able.
•You should have at least 1 minute rest on each set.

Record weights used.

FITNESS
A1. Vertical ring rows
3xAMRAP (-2); 21×1 tempo; Rest 1 min
A2. Supinated bent over barbell rows
3×4; 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. 3 rounds:
400m run
21 KB swings
20 goblet reverse lunges, alternating

Training notes:
•(hu)manmakers should be tough

Record reps completed.

PERFORMANCE
A1. Strict supinated chest-to-bar pull-ups
3xAMRAP (-2); 21×0 tempo; Rest 1 min
A2. Supinated bent over barbell rows
3×4; 21×1 tempo; Rest 90s

Training notes:
•AMRAP(-2) means leave two reps in the tank.

B. 3 rounds:
400m run
21 KB swings (53/35)
8 Turkish get-ups, alternating (53/35)

Training notes:
•KB weight should be moderately challenging for Turkish get-ups.
•15 minute cap.

Record time.

FITNESS
3 sets:
4 min AMRAP assault bike calories
1 min AMRAP DB power cleans
1 min AMRAP lateral burpees over-the-DB
-Rest 4 min

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:
1000m row
25 power cleans (95/65)
20 lateral burpees over-the-bar

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. E90s for 6 sets:
3 push presses

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

Record weight.

B. 2 sets:
1 min assault bike/row @ high effort
1 min AMRAP: single-arm DB hang clean & jerks, alternating (moderate)
-Rest 2 min
1 min assault bike/row @ high effort
1 min AMRAP reverse lunges, alternating
-Rest 2 min

Training notes:
•Pace intelligently.
•Shoot for unbroken sets on clean & jerks and reverse lunges.

Record time.

PERFORMANCE
A. E90s for 6 sets:
Push press + Push jerk + Split jerk

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

Record weight.

B. 2 sets:
1 min assault bike/row @ high effort
1 min AMRAP: 2 strict handstand push-ups + 2 kipping handstand push-ups
-Rest 2 min
1 min assault bike/row @ high effort
1 min AMRAP double-unders
-Rest 2 min

Training notes:
•Pace intelligently – avoid a large drop off in bike pace or handstand push-ups completed.
•Handstand push-up complex must be unbroken.
•Reduce reps on complex as necessary to have a realistic chance at getting a few sets in.

Record average pace and reps completed per round.

FITNESS & PERFORMANCE
A. E2min for 5 sets:
Sets 1-2: 3 back squats @ 21×1 tempo
Sets 3-4: 2 back squats @ 21×1 tempo
Set 5: 1 back squats @ 21×1 tempo

Training notes:
•Honest on the pause!
•Change load per set based upon reps.
•Top single should be challenging but not maximal.
•10 minutes of work.

Record weight lifted.

B. For time:
21-15-9:
Double DB front squats (35/hand – 25/hand)
Push-ups, hand-release
-Into
15-12-9:
Double DB thrusters (35/hand – 25/hand)
Toes-to-bar/Hanging leg raises
-Into
9-6-3:
Devil presses (35/hand – 25/hand)
Strict pull-ups/Vertical ring rows

Training notes:
•DB weight should be moderately tough.
•15 min cap.

Record reps completed.

FITNESS & PERFORMANCE
In teams of two with partners alternating movements—
30 min AMRAP:
5-10-15-20..row calories
5-10-15-20…KB swings (53/35)
5-10-15-20…wall balls (20 to 10’/14 to 9’)

Training notes:
•P1 rows, P2 KB swings, P1 wall balls, P2 row…

Record reps completed.

FITNESS & PERFORMANCE
A. Sumo deadlift
4×2; Building; Rest 2 min

Training notes:
•Reset each rep. Not touch-and-go.

Record weights lifted.

B. E90s for 10 sets:
3 power cleans (155/105)
6 push-ups
9 air squats
12 jumping switch lunges

Training notes:
•Reduce reps if you are not close to finishing in 90s.
•Power clean weight should be “moderately tough”

Record time.

FITNESS
A. EMOM 10:
1 power snatch w/ 1s pause in receiving position

Training notes:
•Prioritize good positions over load lifted.
•Reset each rep. Not touch-and-go.

B. 3 rounds—
3 min AMRAP:
15 Russian KB swings
15 lateral burpees over-the-KB
AMRAP lateral hops over-the-KB in remaining time
-Rest 3 min

Training notes:
*Pace this so there’s minimal attrition between rounds.

Record reps completed.

PERFORMANCE
A. EMOM 10:
Mins 1-5: 1 muscle snatch + 1 overhead squat
Mins 6-10: 2 squat snatches

Training notes:
•Prioritize good positions over load lifted.
•Reset each rep. Not touch-and-go.
•Goal of muscle snatches and overhead squats is to feel the “pull under” the bar

B. 3 rounds—
3 min AMRAP:
Squat snatches*
AMRAP double-unders in remaining time
-Rest 3 min
*Round 1: 10 @ 115/75
*Round 2: 8 @ 135/95
*Round 3: 6 @ 155/105

Training notes:
*Top weight should be tough but no more than 75% of 1RM.

Record reps completed.

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