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645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230

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Fitness & Performance

16.07.28

45 min @ 75%:
5 back extensions
1 min assault bike
30s handstand hold against wall
1 min row
30s FLR on rings
1 min shuttle run – 10 yard increments
5 push-ups, hand-release

16.07.28

A. Seated external rotaion-
Build quickly to 8RM

B. Powell Raise-
Build quickly to 8RM

B. 3000M Row

16.07.27

AM:
40 min @ 75%:
1-1.5-2-2.5-3… mile assault bike
100’-150’-200’… prowler push – low handles – moderate load
500m-1000m-1500m…row
100’-150′-200’…farmer’s walk – moderate load
PM:
A. L-sit on rings – Shoulders in external rotation
5×30-40s; Rest 30-60s
B. Sumo deadlift
Build to a tough single for today then do 3×1 @ 85% of today’s tough set
C. EMOTM 10:
1st: 2 Turkish get-ups, right arm – tough
2nd: 2 Turkish get-ups, left arm – tough
D. 2 sets:
4 min AMRAP @ 85%:
15 box jumps, step down (24/20)
12 shoulder-to-overhead (115/75)
9 toes-to-bar
-Rest 4 min
4 min AMRAP @ 85%:
Assault bike calories
-Rest 4 min
+
(Rest as needed)
+
15 min row @ 75%

16.07.27

Fitness

  1. Power Snatch-

Build to a tough single

 

  1. Power clean & Push Jerk-

Build to a tough single

 

Performance

  1. Snatch-

Build to a 1RM

 

  1. Clean & Jerk-

Build to a 1RM

16.07.26

AM:
40 min @ 75%:
1-1.5-2-2.5-3… mile assault bike
100’-150’-200’… prowler push – low handles – moderate load
500m-1000m-1500m…row
100’-150′-200’…farmer’s walk – moderate load
PM:
A. L-sit on rings – Shoulders in external rotation
5×30-40s; Rest 30-60s
B. Sumo deadlift
Build to a tough single for today then do 3×1 @ 85% of today’s tough set
C. EMOTM 10:
1st: 2 Turkish get-ups, right arm – tough
2nd: 2 Turkish get-ups, left arm – tough
D. 2 sets:
4 min AMRAP @ 85%:
15 box jumps, step down (24/20)
12 shoulder-to-overhead (115/75)
9 toes-to-bar
-Rest 4 min
4 min AMRAP @ 85%:
Assault bike calories
-Rest 4 min
+
(Rest as needed)
+
15 min row @ 75%

16.07.26

Fitness

  1. Deadlift-

Build to a tough triple in 15 minutes

*no TNG

 

  1. Push Press-

Build to a tough tripe in 15 minutes

 

  1. Mile time trial run

 

Performance

  1. Deadlift-

Build to a 1RM in 15 minutes

 

  1. Push Press-

Build to a 1RM in 15 minutes

 

  1. Mile time trial run

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