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

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Fitness & Performance

20.05.01

MINIMAL EQUIPMENT
5 rounds—
90s AMRAP:
10 DB snatches, right + 10 DB overhead alternating reverse lunges, right
AMRAP box jumps, step down in remaining time
-Rest 60s
90s AMRAP:
10 DB snatches, left + 10 DB overhead alternating reverse lunges, left
AMRAP box jumps, step down in remaining time
-Rest 60s
•25 min total.
+
1-2-3-4-5-6-7-8-9-10:
Double DB shoulder-to-overhead
Sit-ups
 
BARELY ANY EQUIPMENT
10 rounds—
90s AMRAP:
10 odd object ground-to-overhead + 10 odd object overhead reverse lunges, alternating
AMRAP broad jumps over odd object in remaining time
-Rest 60s
•25 min total.
+
1-2-3-4-5-6-7-8-9-10:
Odd object shoulder-to-overhead
Sit-ups

20.04.30

MINIMAL EQUIPMENT
A. E2min for 5 sets:
45s goblet step-through lunges, alternating
•Step-through lunge: https://youtu.be/Vj8J_P-9Or4
 
B. 3 rounds:
20 DB reverse death march, alternating
20 overhead plate/DB sit-ups
-Rest 1 min
 
C. 8 min AMRAP:
10 pike push-ups
10 DB deadlifts, right
30s psoas march
10 DB deadlifts, left
 
BARELY ANY EQUIPMENT
A. E2min for 5 sets:
45s goblet step-through lunges, alternating
•Step-through lunge: https://youtu.be/Vj8J_P-9Or4
 
B. 3 rounds:
10/side staggered stance odd object good mornings
20 overhead odd object sit-ups
-Rest 1 min
 
C. 8 min AMRAP:
10 pike push-ups
10 odd object deadlifts, right
30s psoas march
10 odd object deadlifts, left

20.04.29

MINIMAL EQUIPMENT
20 min AMRAP:
21 mountain climbers
15 Russian KB/DB swings
9 DB/KB devil press
+
EMOM 10:
1st: 30-45s spiderman plank
2nd: 30-45s DB weighted hip thrusts
 
BARELY ANY EQUIPMENT
20 min AMRAP:
21 mountain climbers
15 odd object swings
9 burpee + odd object ground-to-overhead
+
EMOM 10:
1st: 30-45s spiderman plank
2nd: 30-45s DB weighted hip thrusts
 

20.04.28

MINIMAL EQUIPMENT
A. 5 rounds:
20 DB/KB gorilla rows, alternating
20 single-arm DB floor press, alternating
-Rest 1 min
 
B. 10 min AMRAP:
2-4-6-8…strict toes-to-bar
10 goblet reverse lunges, alternating
2-4-6-8…strict pull-ups
10 goblet reverse lunges, alternating
 
BARELY ANY EQUIPMENT
A. 5 rounds:
20 odd object bent over rows
20 odd object floor press
-Rest 1 min
 
B. 10 min AMRAP:
4-8-12-16…V-ups
10 goblet reverse lunges, alternating

20.04.27

MINIMAL EQUIPMENT
In teams of two—
16 rounds:
8 single-arm DB thrusters, right
8 burpees
8 single-arm DB thrusters, left
•Partners alternate rounds.
•20 minute cap.
+
5 rounds:
10 DB overhead sit-ups
15 banded pull-throughs
 
BARELY ANY EQUIPMENT
In teams of two—
16 rounds:
8 odd object thrusters
8 burpees
8 odd object thrusters
•Partners alternate rounds.
•20 minute cap.
+
5 rounds:
10 odd object overhead sit-ups
15 tall-kneeling hip extensions

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