Page 123 – South Loop Strength & Conditioning

18.01.17

Fitness

A. (:20/:10)- 2 people per station. Trade exercises before moving to next station. Fits 16 people will take 8:00.
1. DB Clean & jerk- right/DB clean & jerk- left
2. Burpees/ pike touch- right
3. Box jumps/ pike touch- left
4. Squat hop 2s/ back extensions (GHD)
5. Treadmill/ wall chair
6. Ski/ strict press (seated w/ barbell)
7. DB push press- right/ DB push press- left
8. Front squat (BB)/ bent over row (BB)
B. 8 min AMRAP:
10 DB hang clean & press
15 box jumps, step down
C. EMOTM 8:
1st: 20-30s/side single-leg wall sit at parallel
2nd: 30-45s FLR on rings

Performance

A. (:20/:10)- 2 people per station. Trade exercises before moving to next station. Fits 16 people will take 8:00.
1. DB Clean & jerk- right/DB clean & jerk- left
2. Burpees/ pike touch- right
3. Box jumps/ pike touch- left
4. Squat hop 2s/ back extensions (GHD)
5. Treadmill/ wall chair
6. Ski/ strict press (seated w/ barbell)
7. DB push press- right/ DB push press- left
8. Front squat (BB)/ bent over row (BB)
B. For time:
15 clean & jerks (135/95)
50 box jump overs, step down (30”/24”)
15 clean & jerks (135/95)
*8 min cap.

18.01.16

Fitness

A. Power snatch w/ 1s pause in receiving position
4×1.1.1; Rest 1-2 min
B. Double overhand clean-grip RDL – no hook grip
3×8-10; 31×1 tempo; Rest 90-120s
C. 7 min AMRAP:
3 DB manmakers (moderately tough)
10 row/bike calories

Performance

A. Squat snatch
3,2,3,2; Waveload; Rest 2 min
*Reset each rep.
B. Double overhand clean-grip RDL – no hook grip
3×8-10; 31×1 tempo; Rest 90-120s
C. 7 min AMRAP:
2x [Power snatch + Below-the-knee power snatch + Above-the-knee power snatch (155/105)]
10 row/bike calories
*Complex must be unbroken throughout. Can scale weight accordingly

18.01.15

Fitness

In teams of two, partners alternate as necessary—
From 0:00-10:00—
50 DB snatches, alternating
50 wall balls
50 DB snatches, alternating
50 wall balls
*Rest the remainder of the time if completed.
**Use moderate load for wall balls and DB snatch.
From 10:00-20:00—
50 DB snatches, alternating
50 wall balls
30 DB snatches, alternating
30 wall balls
*Rest the remainder of the time if completed.
**Go heavier on wall ball and DB snatch.
@ 20:00 —
3 rounds:
90s row @ high effort (Partner 1)
90s row @ high effort (Partner 2)

Performance

In teams of two, partners alternate as necessary—
From 0:00-10:00—
50 DB snatches, alternating (50/35)
50 wall balls (20 to 10’/14 to 10′)
50 DB snatches, alternating (30/35)
50 wall balls (20 to 10’/14 to 10′)
*Rest the remainder of the time if completed.
From 10:00-20:00—
50 DB snatches, alternating (70/50)
50 wall balls (30 to 10’/20 to 9’)
30 DB snatches, alternating (70/50)
30 wall balls (30 to 10’/20 to 9’)
*Rest the remainder of the time if completed.
@ 20:00 —
E30s for 9 min:
1st: 5s assault bike @ 100% (Partner 1)
2nd: 5s assault bike @ 100% (Partner 2)

18.01.13

Fitness

In teams of two —
20 min AMRAP – partners switch as needed:
25’ KB goblet lunges
20 DB push presses
25’ KB goblet lunges
20 double KB deadlifts
+
(Rest 5 min)
+
15 min AMRAP – partners switch as needed:
4 miles assault bike or 3000m row
500’ farmer’s walk

Performance

In teams of two —
20 min AMRAP – partners switch as needed:
25’ DB front rack walking lunges (50/35)
6 rope climbs to 15′
25’ DB front rack walking lunges (50/35)
6 bar muscle-ups
+
(Rest 5 min)
+
15 min AMRAP – partners switch as needed:
4 miles assault bike or 3000m row
500’ farmer’s walk (70/hand – 53/hand)

18.01.12

Fitness

A. 10 min handstand hold against wall skill instruction
B. 3 sets:
30s pike box handstand walking, clockwise
30s pike box handstand walking, counterclockwise
-Rest 2 min
C. From 0:00-3:00—
2 rounds:
10 ring rows
10 double KB deadlifts
From 3:00-6:00—
2 rounds:
12 push-ups
12 double KB deadlifts
From 6:00-9:00—
2 rounds:
14 ring rows
14 double KB deadlifts
From 9:00-12:00—
2 rounds:
16 push-ups
16 double KB deadlifts
*If you complete the required work in 3 minutes, rest the remainder of the time.

Performance

A. 10 min handstand push-up skill instruction
B. 3 sets:
3-5 strict handstand push-ups to deficit + 5-7 kipping handstand push-ups to same deficit
-Rest 2 min
*Sets must be unbroken.
C. From 0:00-3:00—
2 rounds:
10 handstand push-ups
10 deadlifts (155/105)
From 3:00-6:00—
2 rounds:
12 chest-to-bar pull-ups
12 deadlifts (155/105)
From 6:00-9:00—
2 rounds:
14 handstand push-ups
14 deadlifts (155/105)
From 9:00-12:00—
2 rounds:
16 chest-to-bar pull-ups
16 deadlifts (155/105)
*If you complete the required work in 3 minutes, rest the remainder of the time.
**Scale reps so the first two rounds can definitely be completed under timecap. Can also scale HSPU to ring push-ups and chest-to-bar to chin-over-bar pull-ups

18.01.11

Fitness

EMOTM 8:
1st: 20-30s hang from pull-up bar
2nd: 30-45s wall sit at parallel
+
(Rest 2 min)
+
20 min:
30s DB front squats (unbroken for 30s)
-Rest 30s
30s DB suitcase hold, right (heavy)
-Rest 30s
30s DB shoulder-to-overhead (unbroken for 30s)
-Rest 30s
30s DB suitcase hold, left (heavy)
-Rest 30s
+
(Rest 2 min)
+
EMOTM 8:
1st: 30-45s kneeling goblet hip extensions
2nd: 30-45s plank

Performance

EMOTM 8:
1st: 30-45s hang from pull-up bar – switch grip from pronated to supinated throughout
2nd: 30-45s wall sit at parallel
+
(Rest 2 min)
+
20 min:
30s thrusters (75/55)
-Rest 30s
30s DB suitcase hold, right (heavy)
-Rest 30s
30s power snatches (75/55)
-Rest 30s
30s DB suitcase hold, left (heavy)
-Rest 30s
+
(Rest 2 min)
+
EMOTM 8:
1st: 30-45s kneeling goblet hip extensions
2nd: 30-45s anti-rotational front plank – slowly switch arms throughout

18.01.17

18.01.16

18.01.15

18.01.13

18.01.12

18.01.11

WANT TO LEARN MORE?

CONTACT US

ABOUT US

PROGRAMS

BLOG & WORKOUTS

MORE