Fitness & Performance – Page 2 – South Loop Strength & Conditioning
Currently set to No Index
Currently set to Follow
 
FITNESS
A. E3min for 3 rounds:
3-5 vertical ring rows
8-10 ring rows
15 double DB bent over rows
Training notes:
•Sets should be tough but unbroken. Choose weights accordingly.
B. EMOM 16:
1st: 8-10 DB floor press (tough)
2nd: 30-45s farmer’s hold (tough)
3rd: 8-10 DB push presses (tough)
4th: 30-45s farmer’s hold (tough)
Training notes:
•Use KBs or DBs for farmer’s hold. Should be tough to maintain unbroken by the end.
•Ideally use the same weight for floor press and push press.
PERFORMANCE
A. E3min for 3 rounds:
5 strict weighted pull-ups
6-10 chest-to-bar pull-ups
15 double DB bent over rows
Training notes:
•Sets should be tough but unbroken. Choose weights accordingly.
•Short rest between movements.
B. EMOM 16:
1st: 3-5 unbroken strict handstand push-ups to deficit if possible
2nd: 30-45s farmer’s hold (tough)
3rd: 10 DB push presses (tough)
4th: 30-45s farmer’s hold (tough)
Training notes:
•Use KBs or DBs for farmer’s hold. Should be tough to maintain unbroken by the end.
•Push presses should be challenging but unbroken.
FITNESS
@ 0:00–
3 rounds:
15 ball slams
12 DB thrusters (light)
9 burpees
•8 minute cap.
@ 10:00–
12 min AMRAP:
15 assault bike/row calories
12 American KB swings
9 goblet squats
Training notes:
•Don’t go too hot on the first piece or you will be cooked for the second piece.
•Everyone starts the second piece together at 10 minutes on the clock.
Record time on the first part and reps completed on the second part.
PERFORMANCE
@ 0:00–
15-12-9-6-3:
Thrusters (75/55)
Toes-to-bar
Lateral barbell burpees
•8 minute cap.
@ 10:00–
12 min AMRAP:
15 assault bike/row calories
12 hang power snatches (75/55)
9 overhead squats (75/55)
Training notes:
•Don’t go too hot on the first piece or you will be cooked for the second piece.
•Everyone starts the second piece together at 10 minutes on the clock.
Record time on the first part and reps completed on the second part.
FITNESS 
A. Back squat
3×8; Across; Rest 2 min
Training notes:
•All working sets should be somewhat challenging, and last few reps of last set should be “tough”
Record weight used.
B. 3 rounds:
1 min AMRAP DB hang clean and jerk (moderately tough)
-Rest 1 min
1 min plank
-Rest 1 min
Training notes:
•Shoot for consistency between rounds.
•DB C&J and plank should both be unbroken.
Record reps completed.
PERFORMANCE
A. Back squat
3×8; Across; Rest 2 min
Training notes:
•All working sets should be somewhat challenging, and last few reps of last set should be “tough”
Record weight used.
B. 3 rounds:
1 min AMRAP DB devil press (tough but unbroken)
-Rest 1 min
1 min FLR on rings
-Rest 1 min
Training notes:
•Shoot for consistency between rounds.
•Devil press and FLR should both be unbroken.
Record reps completed.
MONDAY
FITNESS & PERFORMANCE
A. 10 minutes kipping skill work
Training notes:
•If you struggle on the kip, probably best to practice with toes-to-bar.
•If you are comfortable with kipping, practice really dialing in your kip. Different variations for toes-to-bar, pull-ups, muscle-ups, etc.
B. EMOM 20:
1st: 30s wall balls (20 to 10’/14 to 9’)
2nd: 30s box jumps, step down (24”/20”)
3rd: 30s air squats
4th: 30s assault bike/row
Training notes:
•This will be a lot of work on the same muscle groups. Pace such that your sets on the wall balls do not drop off throughout.
Record reps completed on each interval.
FITNESS & PERFORMANCE
In teams of two, with partners alternating rounds—
30 min AMRAP:
12 DB hang power cleans (50/hand – 35/hand)
12 DB front rack reverse lunges (50/hand – 35/hand)
250m row
Training notes:
•DB weight should be moderate.
•Compare to week of 19.08.19
Record total reps completed
FITNESS 
A. Front squat
Build to a 3RM for today
Training notes:
•Build to something heavy but shoot for no misses.
Record weight.
B. For time:
20 burpees
10 wall climbs
30 DB box step-overs
10 wall climbs
20 burpees
Training notes:
•Pick a height for wall climbs and stick to it.
•DB box step overs should be a grind.
•Compare to week of 19.09.30
Record time.
PERFORMANCE
A. Front squat
Build to a max for today in 12 minutes
Training notes:
•Go for it.
Record weight.
B. For time:
20 DB burpees (50/hand – 35/hand)
10 wall climbs
30 DB box step-overs (50/hand to 24” – 35/hand to 20”)
10 wall climbs
20 DB burpees (50/hand – 35/hand)
Training notes:
•Nose touches wall on wall climbs. Control the eccentric.
•Compare to week of 19.09.30
Record time.
FITNESS
A. 10 min support on rings/ring dip skill work
Training notes:
•Work on feeling comfortable controlling the rings in a variety of different contexts. Work isometric holds in support and at the bottom of the range of motion.
@ 0:00
For time:
30 (hu)manmakers (tough weight)
•10 minute cap.
@ 15:00
5 min AMRAP:
Assault bike/row calories
Training notes:
•Choose a weight that is challenging but that you have a shot of finishing ideally in ~7 minutes for manmakers.
•Compare to week of 18.12.31
Record time for manmakers and score for 5 min AMRAP of calories.
PERFORMANCE
A. 10 min ring muscle-up skill work
Training notes:
•If you’re already comfortable with ring muscle-ups, work on switching back and forth between uprises and muscle-ups
@ 0:00
For time:
30 ring muscle-ups
•10 minute cap.
@ 15:00
5 min AMRAP:
Assault bike/row calories
Training notes:
•If you don’t have ring muscle-ups, pick either 50 strict pull-ups or 50 strict ring dips for time. Scale the movements appropriately so that 50 reps is challenging but potentially doable within a 10 minute timeframe.
•Compare to week of 18.12.31
Record time for muscle-ups and score for 5 min AMRAP of calories.
FITNESS
A. E90s for 8 sets:
1.1 power cleans w/ 1s pause in receiving position
Training notes:
•Reset each rep. Not touch-and-go.
•Start moderate and build as able, but prioritize positions over load lifted.
Record weights used.
B. 18 min AMRAP:
15 box jumps, step down
12 shoulder-to-overhead – use DBs as necessary
9 ball slams (moderate weight)

Training notes:
•Compare to week of 19.05.27

Record reps completed.
PERFORMANCE
A. E90s for 8 sets:
1st: 1.1 power cleans
2nd: 1 power clean
Training notes:
•Waveload. Top single should be heavy. Go for it if it feels good.
•Reset each rep. Not touch-and-go.
Record weights used.
B. “12.3”
18 min AMRAP:
15 box jumps, step down (24”/20”)
12 shoulder-to-overhead (115/75)
9 toes-to-bar

Training notes:
•Compare to week of 19.05.27

Record reps completed.
FITNESS 
A. E2min for 5 sets:
Clean pull + Below-the-knee clean pull + Above-the-knee clean pull
4 step-in box jumps
Training notes:
•Hang onto the bar on clean pull complex
•Box jump height should be tough.
Record weights used.

B. 3 rounds—
4 min AMRAP:
15 burpees, no push-up
12 push-ups
9 Russian KB swings (tough)
-Rest 2 min
Training notes:
•Shoot for consistency b/w rounds. 
Record reps completed.
PERFORMANCE
A. E2min for 5 sets:
Clean pull + Below-the-knee clean pull + Above-the-knee clean pull
4 step-in box jumps
Training notes:
•Hang onto the bar on clean pull complex
•Box jump height should be tough.
Record weights used.
B. 3 rounds—
4 min AMRAP:
15 burpees
12 kipping handstand push-ups
9 deadlifts (185/125)
-Rest 2 min
Training notes:
•Shoot for consistency b/w rounds. 
Record reps completed.
FITNESS 
A. Handstand hold
1 AMSAP set
Training notes:
•Hold a handstand against the wall for as long as you can
Record time.
B. 20 min AMRAP:
20 reverse lunges, alternating
20 DB snatches, alternating
20 wall balls
20 assault bike/row calories
Training notes:
•Don’t be afraid to push it a bit on this and see what you can do.
Record reps completed.
PERFORMANCE
A. Handstand walk
60s AMRAP
Training notes:
•One shot at a 60s AMRAP of handstand walking.
Record distance covered.
B. 20 min AMRAP:
10 jumping switch lunges
20 DB snatches, alternating (50/35)
30 wall balls (20 to 10’/14 to 9’)
40 assault bike/row calories
Training notes:
•Don’t be afraid to push it a bit on this and see what you can do.
Record reps completed.
< Older Posts | Newer Posts >