SLSC is open under Illinois’s Phase 5 guidelines. Check out our response to Covid-19 here.

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

GET STARTED
GET STARTED

Fitness & Performance

20.04.17

MINIMAL EQUIPMENT
5 rounds—
90s AMRAP:
12 single-arm DB deadlifts, right + 9 single-arm DB hang power cleans, right + 6 single-arm DB shoulder-to-overhead, right + AMRAP burpees in remaining time
-Rest 60s
90s AMRAP:
12 single-arm DB deadlifts, left + 9 single-arm DB hang power cleans, left + 6 single-arm DB shoulder-to-overhead, left + AMRAP burpees in remaining time
-Rest 60s
•25 min total.
+
EMOM 10:
1st: 30-45s dead bugs, alternating
2nd: 30-45s DB plank pull-throughs
 
BARELY ANY EQUIPMENT
10 rounds—
90s AMRAP:
12 odd object deadlifts + 9 odd object hang power cleans + 6 odd object shoulder-to-overhead + AMRAP burpees in remaining time
-Rest 60s
•25 min total.
+
EMOM 10:
1st: 30-45s dead bugs, alternating
2nd: 30-45s object plank pull-throughs

20.04.16

MINIMAL EQUIPMENT
A. E2min for 5 sets:
45s goblet curtsy lunges, alternating
 
B. 3 rounds:
20 DB single-leg RDLs, alternating
20 Cossack squats, alternating
-Rest 1 min
 
C. 8 min AMRAP:
6 Turkish get-ups, alternating
20s/side single-leg wall sit at parallel
 
BARELY ANY EQUIPMENT
A. E2min for 5 sets:
45s odd object goblet curtsy lunges, alternating
 
B. 3 rounds:
20 odd object single-leg RDLs, alternating
20 Cossack squats, alternating
-Rest 1 min
 
C. 8 min AMRAP:
6 odd object Turkish get-ups, alternating
20s/side single-leg wall sit at parallel
•If no object available for TGU, do with a shoe on your first.

20.04.15

MINIMAL EQUIPMENT
20 min AMRAP:
5 double DB hang squat cleans
10 lateral burpees over the DBs
15 row/bike calories
+
EMOM 10:
1st: 30-45s extended plank
2nd: 30-45s single-leg hip thrusts, alternating
 
BARELY ANY EQUIPMENT
20 min AMRAP:
5 odd object hang squat cleans
10 burpees
60s stairs/mountain climbers
+
EMOM 10:
1st: 30-45s extended plank
2nd: 30-45s single-leg hip thrusts, alternating

20.04.14

MINIMAL EQUIPMENT
A. 5 rounds:
10 renegade rows w/ push-up
10 plank walk-ups
•Renegade row: push-up + right arm row + left arm row
 
B. 10 min AMRAP:
45 double-unders
8 strict pull-ups
45 double-unders
8 inch worms
 
BARELY ANY EQUIPMENT
A. 5 rounds:
10 push-ups, hand-release
10 plank walk-ups
 
B. 10 min AMRAP:
20 lateral hurdle hops
10 odd object bent over rows
20 lateral hurdle hops
8 inch worms

20.04.13

MINIMAL EQUIPMENT
E2min for 5 rounds:
1st: 10 single-arm DB front squats, right + 10 single-arm DB push presses, right + 10 alternating single-arm DB overhead reverse lunges, right
2nd: 10 single-arm DB front squats, left + 10 single-arm DB push presses, left + 10 alternating single-arm DB overhead reverse lunges, left
•20 minutes total
+
21-18-15-12-9-6-3:
Mountain climbers
Sit-ups
•1 rep of a mountain climber is both right and left foot.
 
BARELY ANY EQUIPMENT
E2min for 10 rounds:
10 odd object goblet squats, right + 10 odd object shoulder-to-overhead + 10 odd object goblet reverse lunges, alternating
+
21-18-15-12-9-6-3:
Mountain climbers
Sit-ups
•1 rep of a mountain climber is both right and left foot.

  • GET THE FULL WEEK'S WORKOUTS IN ADVANCE

    Sign up here to get the full week of SLSC training for both our Fitness and Performance track sent out in advance on Sundays so that you can plan your week of training and see the full week’s progression.

    All the same training notes and explanations that are included on the blog will be sent with the week’s training as well.

    • CONTACT US

    ABOUT US

    PROGRAMS

    BLOG & WORKOUTS

    MORE

    SOUTH LOOP STRENGTH & CONDITIONING

    HOME OF SOUTH LOOP CROSSFIT

    645 S CLARK CHICAGO IL 60605

    INFO@SOUTHLOOPSC.COM

    (312) 857-5230

    Facebook-f Instagram Yelp