Fitness & Performance – Page 3 – South Loop Strength & Conditioning
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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. 2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
10 DB snatches, alternating
10 wall balls
-Into
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
10 DB snatches, alternating
10 wall balls
+
(Rest 5 min)
+
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
10 burpees
20 reverse lunges, alternating
-Into
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
10 burpees
20 reverse lunges, alternating
Training notes:
•Find a challenging but sustainable pace for the bike/row.
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. 2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
10 DB snatches, alternating (50/35)
10 wall balls (20 to 10’/14 to 9’)
-Into
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
10 DB snatches, alternating (50/35)
10 wall balls (20 to 10’/14 to 9’)
+
(Rest 5 min)
+
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
10 burpees
20 jumping switch lunges
-Into
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
10 burpees
20 jumping switch lunges
Training notes:
•Find a challenging but sustainable pace for the bike/row. You should have an idea of where your pace will set based upon the previous weeks.
Record reps completed.
FITNESS
Scaled Open 20.3
PERFORMANCE
Open 20.3
FITNESS 
A. E2min for 6 sets:
Clean pull + Below-the-knee clean pull + Above-the-knee clean pull
4 box jumps (tough)
Training notes:
•Start moderate and build every 2 sets.
•Make box jumps tough, but don’t risk missing.
Record weights used.
B. 4 rounds:
20s assault bike/row @ 97%
-Rest 40s
2 min AMRAP:
10 DB snatches, alternating
10 lateral hurdle hops
-Rest 1 min
Training notes:
•Each round will take 4 minutes.
•Goal is to move quickly on each of these pieces, but there should not be too much attrition from round to round.
Record splits.
PERFORMANCE
A. E2min for 6 sets:
Clean pull + Below-the-knee clean pull + Above-the-knee clean pull
4 box jumps (tough)
Training notes:
•Start moderate and build every 2 sets.
•Make box jumps tough, but don’t risk missing.
Record weights used.
B. 4 rounds:
20s assault bike/row @ 97%
-Rest 40s
2 min AMRAP:
5 squat snatches (moderate – drop each rep)
30 double-unders
-Rest 1 min
Training notes:
•Each round will take 4 minutes.
•Goal is to move quickly on each of these pieces, but there should not be too much attrition from round to round. Choose weights based upon this parameter.
Record time.
FITNESS
A. E90s for 6 sets:
1 power clean w/ 1s pause in receiving position
-Into
E30s for 3 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.
•Shoot for a bit heavier than last week.
Record weights used for each part.
B. EMOM 12:
1st: 30s double DB hang cleans
2nd: 30s push-ups
3rd: 30s box jumps, step down
Training notes:
•Find a challenging but sustainable weight for the DB hang cleans
Record splits per round.
PERFORMANCE
A. E90s for 6 sets:
1 power clean
•Start moderate and build per set. Shoot for no misses.
-Into
3 min AMRAP:
Power cleans @ 90% of top single for today
Training notes:
•Build to something challenging but not maximal on E90s piece.
•Shoot for something a bit heavier than last week.
Record weights used for each part.
B. EMOM 12:
1st: 20s power cleans (115/75)
2nd: 20s shoulder-to-overhead (115/75)
3rd: 30s box jumps, step down (24”/20”)
Training notes:
•Move fast on barbell cycling.
•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
30 min AMRAP:
400m run
10 double DB front squats
8 double DB shoulder-to-overhead
6 burpees, 6” target
Training notes:
•DB weight should be challenging but should allow you to keep moving.
Record reps completed.
PERFORMANCE
30 min AMRAP:
400m run
10 double DB front squats (50/hand – 35/hand)
8 double DB shoulder-to-overhead (50/hand – 35/hand)
6 burpees, 6” target
Training notes:
•DB weight should be challenging but should allow you to keep moving.
Record reps completed.
FITNESS 
A. E2min for 5 sets:
2 front squats
Training notes:
•Build throughout. All sets tough but no misses.
Record weights used.
B. 3 rounds:
1 min devil presses
1 min DB box step-ups, alterenating
-Rest 90s
Training notes:
•Moderately tough weight for DBs.
Record weights used.
C. 5 rounds:
20 Russian KB swings
20 reverse goblet lunges, alternating
Training notes:
•7 minute cap.
•Same weight for KB swings and goblet lunges. Moderately tough weight.
Record time.
PERFORMANCE
A. E2min for 5 sets:
1st: 3 front squats
2nd: 2 front squats
3rd: 1 front squat
4th: 2 front squats
5th: 1 front squat
Training notes:
•Waveload. Top single tough but not maximal. No misses.
Record weights used.
B. 3 rounds:
8 devil presses (tough)
16 DB box step-overs to 24”/20” (same weight)
-Rest 90s
Training notes:
•Weights should be moderately challenging, but not compromise technique at all.
•Make sure sets are sustainable throughout.
Record weights used.
C. For time:
50 Russian KB swings (70/53)
100 jumping switch lunges
50 Russian KB swings (70/53)
Training notes:
•7 minute cap.
•This should be a fast workout. Adjust weights and reps accordingly.
Record time.
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. 2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
Wall balls
-Into
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
DB snatches, alternating
+
(Rest 5 min)
+
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
Wall balls
-Into
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
DB snatches, alternating
Training notes:
•Find a challenging but sustainable pace for the bike/row. Bike/row is shorter than last week, so this may alter pace.
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. 2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
Wall balls (20 to 10’/14 to 9’)
-Into
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
DB snatches, alternating (50/35)
+
(Rest 5 min)
+
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
Wall balls (20 to 10’/14 to 9’)
-Into
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
DB snatches, alternating (50/35)
Training notes:
•Find a challenging but sustainable pace for the bike/row. Bike/row is shorter than last week, so this may alter pace.
Record reps completed.
FITNESS
Scaled Open 20.2
PERFORMANCE
Open 20.2
FITNESS 
A. E2min for 6 sets:
2 segmented clean pulls
4 box jumps, no step-in (tough)
Training notes:
•Start moderate and build every 2 sets.
•Pause below-the-knee and above-the-knee for segmented pulls.
•Make box jumps tough, but don’t risk missing.
Record weights used.
B. 4 rounds:
20s assault bike/row @ 97%
-Rest 40s
2 min AMRAP:
8 double KB deadlifts (moderately tough)
20 double DB front rack reverse lunges, alternating (moderately tough)
-Rest 1 min
Training notes:
•Each round will take 4 minutes.
•Goal is to move quickly on each of these pieces, but there should not be too much attrition from round to round.
Record splits.
PERFORMANCE
A. E2min for 6 sets:
2 segmented clean high pulls
4 box jumps, no step-in (tough)
Training notes:
•Start moderate and build every 2 sets.
•Pause below-the-knee and above-the-knee for segmented pulls.
•High pull will be lighter than standard pull last week.
•Make box jumps tough, but don’t risk missing.
Record weights used.
B. 4 rounds:
20s assault bike/row @ 97%
-Rest 40s
2 min AMRAP:
8 touch-and-go deadlifts (tough but unbroken)
10/side DB overhead reverse lunges, alternating (tough but unbroken)
-Rest 1 min
Training notes:
•Each round will take 4 minutes.
•Goal is to move quickly on each of these pieces, but there should not be too much attrition from round to round. Choose weights based upon this parameter.
Record time.
FITNESS
8 min AMRAP:
400m run
21 push-ups, hand-release
+
(Rest 4 min)
+
8 min AMRAP:
500m row
15 vertical ring rows
+
(Rest 4 min)
+
8 min AMRAP:
1 mile assault bike
9 DB (hu)manmakers
Training notes:
•Can rotate through bike, run and row in any order based upon logistics.
•Shoot for consistent splits on rounds.
Record reps completed per set
PERFORMANCE
8 min AMRAP:
400m run
21 chest-to-bar pull-ups
+
(Rest 4 min)
+
8 min AMRAP:
500m row
21 handstand push-ups
+
(Rest 4 min)
+
8 min AMRAP:
1 mile assault bike
9 DB (hu)manmakers (50/hand – 35/hand)
Training notes:
•Can rotate through bike, run and row in any order based upon logistics.
•Shoot for consistent splits on rounds.
Record reps completed per set
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