Fitness & Performance – Page 2 – South Loop Strength & Conditioning
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FITNESS
A. E2min for 5 sets:
1.1.1 power cleans w/ 1s pause in receiving position
-Into
E20s for 5 min:
1 power clean w/ 1s pause in receiving position
•Tough but fast.
Training notes:
•Prioritize good positions and nailing your receiving position on every set on the power cleans.
Record weights used for each part.
B. EMOM 12:
1st: 30s single-arm DB thrusters, right
2nd: 30s single-arm DB thrusters, left
3rd: 30s reverse lunges, alternating
Training notes:
•Find a challenging but sustainable weight for the DB thrusters
Record splits per round.
PERFORMANCE
A. E2min for 5 sets:
1.1.1 power cleans
•Start moderate and build per set. Shoot for no misses.
-Into
E20s for 5 min:
1 power clean
•Tough but fast.
Training notes:
•Build to something challenging on the E2min power cleans
•Quickly drop the weight for something sustainable on the E20s power cleans
Record weights used for each part.

B. EMOM 12:
1st: 20s thrusters (95/65)
2nd: 20s hang power cleans (95/65)
3rd: 30s jumping switch lunges
Training notes:
•Move fast on thrusters and hang power cleans.
•Move more quickly than you’re comfortable with but see if you can find a pace that doesn’t cause attrition round-to-round
Record splits per round.
FITNESS 
A. 10 min practice kicking up into a handstand
Training notes:
•Get comfortable getting up against the wall. If that’s easy, work on wall-facing handstand holds. Then, progress to free-standing.
B. 5 min bike/row @ 85%:
-Into
5 min @ 85%:
5 hanging leg raises
10 DB hang clean & jerks
•5/side
15 air squats
+
(Rest 5 min)
+
5 min bike/row @ 85%:
-Into
5 min @ 85%:
5 hanging leg raises
10 DB hang clean & jerks
•5/side
15 air squats
Training notes:
•Find a challenging but sustainable pace for the bike/row.
•If you go too fast, you will blow up on the second five minute AMRAP. Figure out what pace is sustainable for you.
Record reps completed.
PERFORMANCE
A. 10 min handstand walking practice
Training notes:
•Work on maintaining good positions while walking, speeding up your walk, quickly kicking up and down for different increments, etc.
B. 5 min bike/row @ 85%:
-Into
5 min @ 85%:
5 toes-to-bar
10 DB hang clean & jerks (50/35)
•5/side
15 air squats
+
(Rest 5 min)
+
5 min bike/row @ 85%:
-Into
5 min @ 85%:
5 toes-to-bar
10 DB hang clean & jerks (50/35)
•5/side
15 air squats
Training notes:
•Find a challenging but sustainable pace for the bike/row.
•If you go too fast, you will blow up on the second five minute AMRAP. Figure out what pace is sustainable for you.
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)
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. Back squat
Build to a tough set of 3 for today in 12 minutes
Training notes:
•No misses. Top set heavy, but not necessarily maximal.
Record weight used.
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.
Record time.

PERFORMANCE
A. Back squat
Build to a tough set of 3 for today in 12 min
Training notes:
•No mises. Top set heavy but not necessarily maximal – go for it if it feels good, though.
Record weight used.
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.
Record time.
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.
•Comparte to week of 19.07.01
Record time.
FITNESS
A. Push-ups
1 AMRAP set
Training notes:
•Warm-up, but you will only get one chance at a true AMRAP set.
Record reps completed.
B. 5 rounds—
3 min AMRAP:
3 push-ups
6 ring rows
9 DB hang power cleans
-Rest 1 min
Training notes:
•Variation of “The Chief”
Record reps completed.
PERFORMANCE
A. Strict ring dips
1 AMRAP set
Training notes:
•Warm-up, but you will only get one chance at a true AMRAP set.
Record reps completed.
B. 5 rounds—
3 min AMRAP:
3 kipping handstand push-ups
6 pull-ups
9 hang power cleans (115/75)
-Rest 1 min
Training notes:
•Variation of “The Chief”
Record reps completed.
FITNESS
A. E90s for 8 sets:
Sets 1-2: 4 squat snatches
Sets 3-4: 3 squat snatches
Sets 5-6: 2 squat snatches
Sets 7-8: 1 squat snatch
Training notes:
•Reset each rep.
•Start moderate and build in weight throughout as able.
Record weights lifted.
B. On a 15 minute running clock—
@ 0:00:
3 min AMRAP:
Burpee box jumps
@ 5:00:
3 min AMRAP:
14 Russian KB swings
14 lateral hurdle hops
@ 10:00:
3 min AMRAP:
Burpee box jumps
Training notes:
•Shoot for challenging but sustainable paces.
Record time on each interval.
PERFORMANCE
A. E90s for 8 sets:
Sets 1-2: 4 squat snatches
Sets 3-4: 3 squat snatches
Sets 5-6: 2 squat snatches
Sets 7-8: 1 squat snatch
Training notes:
•Reset each rep.
•Start moderate and build in weight throughout as able.
Record weights lifted.
B. On a 15 minute running clock—
@ 0:00:
30 burpee box jump overs (24”/20”)
•Lateral is ok.
@ 5:00:
For time:
15-12-9 Deadlifts (225/155)
75-50-25 double-unders
•Reduce reps on double-unders as necessary to make this realistic to complete in 5 minutes.
@ 10:00:
30 burpee box jump overs (24”/20”)
Training notes:
•Move fast on this, but ideally there isn’t a huge drop-off on second set of burpee box jump overs.
Record time on each interval.
FITNESS 
20 min AMRAP:
8 ball slams
10 DB hang clean and jerks
•5/side
12 assault bike calories
Training notes:
•DB weight should be moderately light.
Record reps completed.
PERFORMANCE
“18.1”
20 min AMRAP:
8 toes-to-bar
10 DB hang clean and jerks (50/35)
•5/side
14/12* row calories
Training notes:
•Men row 14 calories, women row 12 calories.
Record reps completed.
FITNESS & PERFORMANCE
In teams of two—
3 rounds:
P1: 500m row
•P2 holds double KB front rack hold (53/hand – 35/hand) while P1 rows.
P2: 500m row
•P1 holds double KB front rack hold (53/hand – 35/hand) while P1 rows.
P1 & P2: 800m run
•Partners run together and cannot start the next round until both are back.
Training notes:
•Each partner will have completed 1500m rowing and 2400m running at the end of the workout.
Record time.
FITNESS
A. Power clean + Push jerk
Build to a tough triple for today in 12 minutes
Training notes:
•Reset each rep.
Record weight lifted.
B. 5 rounds:
15 bike/row calories
12 DB hang power cleans
9 DB front squats
6 DB shoulder-to-overhead
Training notes:
•18 minute cap
•DBs should be “moderately tough”
Record time.

PERFORMANCE
A. Squat clean + Split jerk
Build to a tough single for today in 12 minutes
Training notes:
•No more than two misses.
Record weight lifted.
B. 5 rounds:
15 bike/row calories
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 shoulder-to-overhead (155/105)
Training notes:
•18 minute cap
•Barbell weight should be “challenging” but not overly heavy.
Record time.
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