20 min @ 70%:
500m row
20 step-ups, alternating (30″/24”)
500m row
30 step-ups, alternating (24″/20”)
+
3 sets
6 min assault bike @ 85%
2 min assault bike @ 50%
+
20 min @ 70%:
500m ski erg
20 jump squats
500m ski erg
30 air squats
Fitness
A. Every 2 minutes x 5 sets:
Power clean + Front squat + Jerk
Build each set.
B. Every 2 minutes x 5 sets:
Push press + Push press + Push Jerk
Build each set, Take from the rack
C. 5 minute AMRAP-
15 KB goblet squats, tough
15 Ball slams
Performance
A. Every 2 minutes x 5 sets:
Power clean + Front squat + Jerk
Build each set.
B. Every 2 minutes x 5 sets:
Push press + Push press + Push Jerk
Build each set, Take from the rack
C. 5 minute AMRAP-
20 KB Goblet squats (53/35)
20 Toes-to-bar
AM:
3 rounds:
200m run on assault runner @ 80%
100’ belted sled drag (heavy)
200m run outside @ 80%
-Rest 2 min
+
3 rounds:
200m run outside @ 80%
100’ belted reverse sled drag (heavy)
200m run on assault runner @ 80%
-Rest 2 min
+
3 rounds:
200m run on assault runner @ 80%
100’ prowler push (heavy)
200m run on assault runner @ 80%
-Rest 2 min
PM:
A. Squat snatch
4×3; Rest 2 min
*Reset between each rep.
**Top triple no heavier than 80%.
B. 5 min AMRAP:
Strict ring muscle-ups
C. 21-15-9:
Assault bike calories
Strict handstand push-ups
D. E45s for 12 min:
1st: 20s single-arm FLR on rings, right
2nd: 20s single-arm FLR on rings, left
3rd: 10-20s L-sit on rings
4th: Rest
Fitness
A. Every 90s x 5 sets:
8-10 Seated DB press
*Seated on bench
B. EMOTM 12-
1st- 30s AB calories
2nd- 30s double DB thrusters, tough
3rd- 30s Bar MU
C. EMOTM 12-
1st- 30s Pallof press
2nd- KB front Rack hold (switch side each round)
3rd- 30s Front plank
Performance
A. Every 90s x 5 sets:
8-10 Seated DB press
*Seated on bench
B. EMOTM 12-
1st- 30s AB calories
2nd- 30s Unbroken double KB thrusters
3rd- 30s Bar MU
C. EMOTM 12-
1st- 30s Pallof press
2nd- KB front Rack hold (switch side each round)
3rd- 30s Low ring plank
AM:
5 sets:
1000m row
-Rest 1 min
*Gradually speed up to a moderately tough pace for 500m-600m then gradually slow down.
PM:
A. 5-10 min practice change of direction
*Practice jumping into it, taking stutter steps, etc.
**https://www.youtube.com/watch?v=jaTNNdUt52w
B. Deadlift
4×3; Build by 10# per set; Rest 2:30
*Reset each rep.
**Shoot for heavier than last week.
C. EMOTM 5:
2 back squats @ 85%
D. 4 rounds:
60s banded good mornings @ 2020 tempo
-Rest 15s
30-60s body saw in rings
-Rest 15s
10-12 banded glute-ham raises @ 40×0 tempo
-Rest 15s
10 dead bugs, alternating + 10 bird dogs alternating – focus on control
-Rest 2 min
Fitness
A. 5-10 minutes Kip/butterfly pull up instruction
B. Every 45s x 6 sets-
3 Bar kips + 3 kipping pull ups
C. 4 minute AMRAP-
40 Double unders or 80 singles
10 Burpees
Rest 3 minutes
8 minute AMRAP-
10 Alternating Lunges
10 Wall Balls, tough
10 HR push ups
Performance
A. 5-10 minutes butterfly pull up instruction
B. Every 45s x 6 sets-
3 butterfly pull ups + 3 kipping pull ups
C. 4 minute AMRAP-
40 Double unders
10 Burpees
Rest 3 minutes
8 minute AMRAP-
10 Alternating pistols
20 Wall Balls (20/14)
10 HR push ups
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230
