Fitness & Performance – Page 2 – South Loop Strength & Conditioning
 

FITNESS
A. Power clean + Hang power clean + Push press x2
4x(2+2); Building; Rest 90s
Training notes:
•Prioritize positions and speed over weight lifted.

B. 3 rounds:
21 bike/row calories
21 ring rows
-Into
3 rounds:
9 DB hang power cleans
9 DB push presses
Training notes:
•15 minute cap.
•DB weight should be “moderate.”

PERFORMANCE
A. Muscle clean + Hang muscle clean + Push press x2
4x(2+2); Building; Rest 90s
Training notes:
•Prioritize positions and speed over weight lifted.
•Make sure these are actual muscle cleans – not power cleans.

B. 3 rounds:
21 bike/row calories
21 pull-ups
-Into
3 rounds:
9 power cleans (115/75)9 push jerks (115/75)
Training notes:
•15 minute cap.
•Barbell weight should be “moderate.”
Record time.

FITNESS
A. EMOM 10:
1st: 10-30s hang from pull-up bar
2nd: 30-45s plank w/ alternating shoulder taps

B. 15 min AMRAP:
10 DB snatches, alternating
20 lateral hurdle hops
10 DB snatches, alternating
20 row/bike calories
Training notes:
•DB snatch should be “moderate” weight
•Scale row/bike calories to keep that under two minutes.
Record reps completed.

PERFORMANCE
A. EMOM 10:
1st: 10-20s/side single-arm hang from pull-up bar
2nd: 30s handstand walking
Training notes:
•Do double arm hang if single-arm hang is too challenging
•Scale handstand walking to handstand holds or walking plank.

B. 15 min AMRAP:
15 hang power snatches (95/65)
60 double-unders
15 hang power snatches (95/65)
30 row/bike calories
Training notes:
•Hang power snatch should be “moderate” weight•Scale row/bike calories to keep that under two minutes.
•Reduce number of double-unders rather than scaling double-unders if possible.
Record reps completed.

FITNESS & PERFORMANCE
In teams of two, with partners alternating rounds—
30 min AMRAP:
12 DB hang power cleans (50/hand – 35/hand)
9 DB push presses (50/hand – 35/hand)
250m row
Training notes:
•DB weight should be moderate.
Record total reps 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
•Compare to week of 18.11.26
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
•Compare to week of 18.11.26
Record time.

FITNESS
A. Double overhand deadlift, no hook grip
Build to a tough single for today in 10 minutes
Training notes:
•Compare max on this to your max mixed grip deadlift. Ideally, this is close to 90%.
Record top weight lifted

B. EMOM 8:
1 double overhand deadlift, no hook grip
Training notes:
•Choose a weight that is tough but fast. No misses.
•Rest period is slightly longer than last time we did this, so try to go a bit heavier than you did last time.

C. 21-15-9:
Russian KB swings (tough)
Push-ups, hand-release
Training notes:
•Go heavier than you normally would on KB swings – these should be tough.
Record time.

PERFORMANCE
A. Double overhand deadlift, no hook grip
Build to a tough single for today in 10 minutes
Training notes:
•Compare max on this to your max mixed grip deadlift. Ideally, this is close to 90%.
Record top weight lifted

B. EMOM 8:
1 double overhand deadlift, no hook grip
Training notes:
•Choose a weight that is tough but fast. No misses. ~70-80% of today’s tough set.
•Rest period is slightly longer than last time we did this, so try to go a bit heavier than you did last time.

C. 21-15-9:
Power cleans (155/105)
Ring dips
Training notes:
•10 minute cap
•Choose a weight that is moderately heavy for power cleans. This should have a “grindy” feel.•Bar dips or push-ups can be subbed for ring dips.
Record time.

FITNESS & PERFORMANCE
10 min AMRAP:
50 double-unders or 20 lateral hurdle hops
6 devil presses (50/hand – 35/hand)
+
(Rest 5 min)
+
10 min AMRAP:
15 box jumps, step down (24”/20”)
6 devil presses (50/hand – 35/hand)

Training notes:
•Goal is similar output on each 10 minute AMRAP. Don’t blow yourself up on the first one.
Record reps completed for each AMRAP

FITNESS
A. EMOM 10:
1st: 30s strict hanging leg raises
2nd: 30s handstand hold
Training notes:
•Choose a variation that you can maintain for 30s of unbroken work.

B. 15 min AMRAP:
3-6-9-12…wall balls
3-6-9-12…bike/row calories
Training notes:
•This will be a muscle endurance burn in the legs.
•Use the bike and the row as recovery between sets.
Record reps completed.

PERFORMANCE
A. EMOM 10:
Mins 1-5: 3-5 strict knees-to-elbows + 3-5 strict ring dips
Mins 6-10: 3-5 kipping toes-to-bar + 3-5 strict handstand push-ups
Training notes:
•Choose a rep scheme that you can maintain unbroken sets for each exercise.

B. 27-24-21-18-15-12-9-6-3:
Wall balls (20 to 10’/14 to 9’)
Bike/row calories
Training notes:
•15 minute cap.
•This is a progression from the 30s on/30s off work we’ve been doing with lower body muscle endurance and bike/row pacing – you should have an idea of how you want to pace this based upon that.
Record reps completed across the EMOM – and record splits for each exercise in training notes.

FITNESS
20 min AMRAP:
8 ring rows
10 DB snatches, alternating
14/12 row/bike cals

Training notes:
•This is a variation of Open workout 18.1
Record reps completed.

PERFORMANCE
20 min AMRAP:
8 chest-to-bar pull-ups
10 DB snatches, alternating
14/12 row/bike cals

Training notes:
•This is a variation of Open workout 18.1
Record reps completed.

FITNESS & PERFORMANCE
In teams of two with partners alternating rounds—
5 rounds each:
300m row
5 DB thrusters, right (50/35)
5 single-arm DB hang clean & jerks, right (50/35)
5 DB thrusters, left (50/35)
5 single-arm DB hang clean & jerks, left (50/35)
20 calories assault bike

Training notes:
•Resting partner cannot start working until the working partner has completed their round.
•DB weight should be “moderate”

Record total reps completed

FITNESS
For time:
2000m row or 125/100 calories assault bike
-Into
2 rounds of—
21-15-9:
DB hang cleans
Box jumps, step down

Training notes:
•25 minute cap.
•After completing the 2k row, do two rounds of the 21-15-9 couplet for 90 reps total of each movement.
•Choose a weight that allows you to keep moving for hang power cleans – this should not be “heavy.”
Record time


PERFORMANCE
For time:
2000m row or 125/100 calories assault bike
-Into
2 rounds of—
21-15-9:
Hang power cleans (95/65)
Box jumps, step down (24”/20”)

Training notes:
•25 minute cap.
•After completing the 2k row, do two rounds of the 21-15-9 couplet for 90 reps total of each movement.
•Choose a weight that allows you to keep moving for hang power cleans – this should not be “heavy.”
Record time

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