Fitness & Performance – Page 2 – South Loop Strength & Conditioning
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FITNESS
A. Bench press
4×4; Across; Rest 2 min
Training notes:
•Weight should be tough but sustainable.
Record weight used.
B. 12 min AMRAP:
2-4-6-8…push-ups, hand-release
2-4-6-8…double DB front squats
Training notes:
•Elevate hands as necessary on push-ups.
Record reps completed.

PERFORMANCE
A. Bench press
4,3,4,3; Waveload; Rest 2 min
Training notes:
•First wave moderate, second wave tough.
Record weight used.

B. 12 min AMRAP:
2-4-6-8…strict handstand push-ups
2-4-6-8…double DB front squats (50/hand – 35/hand)
Training notes:
•Choose a challenging upper body pushing movement that allows you to get through at least 4-5 rounds.
•Can reduce the reps on handstand push-ups as needed.
Record reps completed.
FITNESS & PERFORMANCE
A. 3 sets:
30-60s double-under practice
-Rest 60s
3-6 unbroken strict toes-to-bar/hanging leg raise
-Rest 60s
Training notes:
•Pick something that actually works on the skill of double-unders – not single-unders.
B. In teams of two with partners alternating rounds—
10 min AMRAP:
10 DB snatches, alternating (50/35)
10 burpee box jumps (24”/20”)
+
(Rest 5 min)
+
10 min AMRAP:
10 DB snatches, alternating (50/35)
10 burpee box jumps (24”/20”)
Training notes:
•Shoot for consistent splits per round across both 10 min AMRAPs. Even though it’s a partner workout, don’t go out too hot.
Record reps completed.
FITNESS
In teams of two—
150 wall balls
150 box jumps
100 KB swings
100 ball slams
50 double KB deadlifts
50 synchro burpees
Training notes:
•One partner works at a time with the exception of synchro burpees.
Record time.
PERFORMANCE
In teams of two—
150 wall balls (20/14)
150 box jumps (24″/20″)
100 power snatches (95/65)
100 toes-to-bar
50 deadlifts (275/185)
50 synchro burpees
Training notes:
•One partner works at a time with the exception of synchro burpees.
Record time.
FITNESS 
A. E90s for 6 sets:
Muscle snatch + Hang muscle snatch
Training notes:
•Build per set. Go for it if it feels good.
B. For time:
1000m row/1.5 mile bike
50 KB swings (moderate)
20 lateral burpees over-the-KB
•12 min cap.
Training notes:
•Clean and jerk weight should be moderate.
Record time.
PERFORMANCE
A. E90s for 6 sets:
Muscle snatch + Hang muscle snatch
Training notes:
•Build per set. Go for it if it feels good.
B. For time:
1000m row/1.5 mile bike
30 clean and jerks (135/95)
20 lateral barbell burpees
•12 min cap.
Training notes:
•Clean and jerk weight should be moderate.
Record time.
THURSDAY
FITNESS & PERFORMANCE
A. Back squat
Build to a 5RM for today
Training notes:
•Go for it if it feels good.
Record weight.
B. “Death by…
1st: 2-4-6-8…wall balls (20 to 10’/14 to 9’)
2nd: 2-4-6-8…DB power cleans (50/hand – 35/hand)
•Continue until failure – keep going with the other movement even if you fail one.

Training notes:
•One head of DBs touches the ground on DB power cleans.
Record reps completed.

FITNESS & PERFORMANCE
40 double DB front squats (50/hand – 35/hand)
3 miles assault bike/1500m row
40 double DB box step-overs (50/hand to 24” – 35/hand to 20”)
2 miles assault bike/1000m row
20 double DB front squats (50/hand – 35/hand)
1 mile assault bike/500m row
20 double DB box step-overs (50/hand to 24” – 35/hand to 20”)

Training notes:
•35 minute cap.
•Compare to week of 19.07.01

Record time.

FITNESS
A. 10 minutes kipping skill work

Training notes:
•Keep progressing from where you were last week.

B. 20 min AMRAP:
15 bike/row calories
12 DB hang squat cleans (tough)
9 burpee pull-ups

Training notes:
•Can set up burpee pull-ups to be able to do jumping pull-ups.

Record reps completed.

PERFORMANCE
A. 10 minutes kipping skill work

Training notes:
•Practice muscle-up kipping.

B. 20 min AMRAP:
15 bike/row calories
12 sandbag-over-shoulder (150/100)
9 bar muscle-ups

Training notes:
•Reduce reps as necessary so that you can keep moving – but this should be tough.

Record reps completed.

FITNESS & PERFORMANCE
In teams of two—
P1: 500m row | P2: AMRAP thrusters (45/35)
P2: 500m row | P1: AMRAP thrusters (45/35)
Continue this structure with:
Burpees
Hang power snatches (45/35)
Double KB front squats (53/hand – 35/hand)
Training notes:
•DO NOT DROP THE EMPTY BARBELL.
Record reps completed.
FITNESS 
A. E90s for 6 sets:
3 above-the-knee muscle snatches
B. For time:
1000m row/1.5 mile bike
-Into
33 deadlifts (light)
27 DB shoulder-to-overhead
21 deadlifts
15 DB shoulder-to-overhead
9 deadlifts
•12 min cap.
Training notes:
•Deadlift weight should be relatively light.
Record time.
PERFORMANCE
A. E90s for 6 sets:
Above-the-knee muscle snatch + Above-the-knee power snatch + Above-the-knee squat snatch
Training notes:
•Prioritize speed and position under the barbell.
B. For time:
1000m row/1.5 mile bike
-Into
33 deadlifts (155/105)
27 DB shoulder-to-overhead (50/hand – 35/hand)
21 deadlifts
15 DB shoulder-to-overhead (50/hand – 35/hand)
9 deadlifts
•12 min cap.
Training notes:
•Deadlift weight should be moderate.
Record time.
FITNESS
A. 3 sets:
AMRAP (-2) strict supinated chin-ups
-Rest 2-3 min
Training notes:
•Leave 2 reps in the tank on each set.
•Pay attention to the attrition between sets.
•Use assistance as necessary to start with at least 5 reps on your first set.
B. 20 min AMRAP:
20 air squats
15 box jumps, step down
10 push-ups
5 vertical ring rows
Record reps completed.
Training notes:
•Shoot for consistent splits per round.
PERFORMANCE
A. 3 sets:
AMRAP (-2) ring muscle-ups
-Rest 2-3 min
Training notes:
•Leave 2 reps in the tank on each set.
•Pay attention to the attrition between sets.
B. 20 min AMRAP:
20 air squats
15 box jumps, step down (24”/20”)
10 push-ups
5 chest-to-bar pull-ups
Record reps completed.
Training notes:
•Shoot for consistent splits per round.
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