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

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Fitness & Performance

20.05.15

MINIMAL EQUIPMENT
5 rounds:
6 DB thrusters, left
8 DB hang cleans, left
10 DB overhead alternating reverse lunges, left
-Rest 1 min
6 DB thrusters, right
8 DB hang cleans, right
10 DB overhead alternating reverse lunges, right
-Rest 1 min
+
For time:
40 row/bike calories
50 burpees
40 row/bike calories
 
BARELY ANY EQUIPMENT
10 rounds:
6 odd object thrusters
8 odd object hang cleans
10 odd object alternating reverse lunges
-Rest 1 min
+
For time:
60 mountain climbers/2 min stairs
50 burpees
60 mountain climbers/2 min stairs

20.05.14

MINIMAL EQUIPMENT
A. E2min for 5 sets:
10 double DB RDLs @ 2020 tempo
30-45s banded psoas march/dead bugs
•Banded psoas march: https://youtu.be/O80fcsgtd88
 
B. 5 min:
30s farmer hold, left (tough)
30s farmer hold, left (tough)
-Into
10 min:
2×15 unbroken double-unders
7 unbroken DB snatch, right
2×15 unbroken double-unders
7 unbroken DB snatch, left
-Into
5 min:
30s farmer hold, left (tough)
30s farmer hold, left (tough)
•Farmer hold weight should be “tough” – switch to front rack hold or other hold variation if you don’t have something tough for a farmer hold.
 
BARELY ANY EQUIPMENT
A. E2min for 5 sets:
10 odd object RDLs @ 2020 tempo
30-45s dead bugs, alternating
 
B. 5 min:
30s odd object farmer hold, left (tough)
30s odd object farmer hold, right (tough)
-Into
10 min:
16 lateral hurdle hops
7 odd object snatches
-Into
5 min:
30s odd object farmer hold, left (tough)
30s odd object farmer hold, right (tough)
•Farmer hold weight should be “tough” – switch to front rack hold or other hold variation if you don’t have something tough for a farmer hold.

20.05.13

MINIMAL EQUIPMENT
20 min AMRAP:
12 skaters, alternating
10 V-ups
8 devil press
•Can do alternating single-arm devil press.
+
EMOM 4:
1st: 30-45s single-leg foot elevated glute bridges, right
2nd: 30-45s seated single-leg raises, right
-Into
EMOM 4:
1st: 30-45s single-leg foot elevated glute bridges, left
2nd: 30-45s seated single-leg raises, left
 
BARELY ANY EQUIPMENT
20 min AMRAP:
12 skaters, alternating
10 V-ups
8 odd object devil press
+
EMOM 4:
1st: 30-45s single-leg foot elevated glute bridges, right
2nd: 30-45s seated single-leg raises, right
-Into
EMOM 4:
1st: 30-45s single-leg foot elevated glute bridges, left
2nd: 30-45s seated single-leg raises, left

20.05.12

MINIMAL EQUIPMENT
A. 5 rounds:
10 archer push-ups, alternating | ADD VIDEO
15-20 prone Ys @ 1111 tempo
-Rest 1 min
•Archer push-up: https://youtu.be/Ycbbf7_k7Rc
•Ys can be done unloaded, with a light band or with change plates.
 
B. 5 rounds:
5 wall climbs
10 Russian KB swings
15 box jumps, step down/mountain climbers
•1 mountain climber = right foot + left foot
 
BARELY ANY EQUIPMENT
A. 5 rounds:
10 archer push-ups, alternating
15-20 prone Ys @ 1111 tempo
-Rest 1 min
•Archer push-up: https://youtu.be/Ycbbf7_k7Rc
•Ys can be done unloaded, with a light band or with change plates.
 
B. 5 rounds:
5 wall climbs
10 Russian odd object swings
15 mountain climbers
•1 mountain climber = right foot + left foot

20.05.11

MINIMAL EQUIPMENT
In teams of two with partners alternating rounds—
10 min AMRAP:
10 air squats
8 single-arm DB shoulder-to-overhead, right
8 single-arm DB shoulder-to-overhead, left
+
(Rest 5 min)
+
10 min AMRAP:
10 push-ups
5 single-arm DB front squats, right
5 single-arm DB front squats, left
+
5 rounds:
4 half Turkish get-ups, alternating
10 bird dogs, alternating
 
BARELY ANY EQUIPMENT
In teams of two with partners alternating rounds—
10 min AMRAP:
10 air squats
10 odd object shoulder-to-overhead
+
(Rest 5 min)
+
10 min AMRAP:
10 push-ups
10 odd object goblet squats
+
5 rounds:
6 odd object overhead sit-ups
10 bird dogs, alternating

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