Fitness
A. Close grip bench-
4×3, 20X1, Build, Rest 2 minutes
B. 3 Sets @ 90%:
7 Minute AMRAP:
10 Row calories
10 DB Push Press
10 DB front squats
10 Burpees
Rest 3 minute
Performance
A. Close grip bench-
4×3, 20X1, Build, Rest 2 minutes
B. 3 Sets @ 90%:
7 Minute AMRAP:
10 Bike calories
10 Push Press (95/65)
10 Front Squats (95/65)
10 Burpees over bar
Rest 3 minute
A. E90s for 8 sets:
1st: 1.1.1 step-in box jump
*Jump high on the box rather than jumping onto a higher box
2nd: 2 one and a quarter front squats
*Move fast
B. EMOTM 10:
1st: 1.1.1 reverse med ball toss against wall (explosive)
2nd: 1.1.1 med ball chest pass against wall (explosive)
C. Try 17.5 movements if announced to get a feel
D. 5 sets:
40s row @ 75%
10s row @ 85%
10s row @ 95%
-Rest 1 min
40s assault bike @ 75%
10s assault bike @ 85%
10s assault bike @ 95%
-Rest 1 min
Fitness
A. RDL-
3×4-6, 30X1, Rest 2 minutes
*tough but controlled
B. EMOTM 25:
1st- 30s Hollow hold
2nd- 15 Russian KB swings
3rd- 10 Assault bike Calories
4th- 10 Hanging knee raises
5th- 5 Renegade rows, tough
Performance
A. RDL-
3×4-6, 30X1, Rest 2 minutes
*tough but controlled
B. EMOTM 25:
1st- 30s Hollow hold
2nd- 15 KB swings (53/35)
3rd- 10 Assault bike Calories
4th- 10 Toes-to-bar
5th- 5 Renegade rows, tough
Fitness
A. EMOTM 12
Clean deadlift + Hang power clean + Split jerk
1st 4 min: Tough
2nd 4 min: Add 5-10lbs
3rd 4 min: Add 5-10lbs
B. Every 2 minutes for 6 sets:
4 TNG power snatches
5 False grip ring rows
*tough but unbroken snatches
C1. Plank on medball
3×30-45s, Rest 90s
+
C2. D-ball Zercher carry
3×200′, AHAP, Rest 90s
Performance
A. EMOTM 12
Clean deadlift + Hang power clean + Split jerk
1st 4 min: 50%
2nd 4 min: 60%
3rd 4 min: 70%
B. Every 2 minutes for 6 sets:
4 TNG power snatches
5 Strict pull ups
*tough but unbroken snatches
C1. Plank on medball
3×30-45s, Rest 90s
+
C2. D-ball Zercher carry
3×200′, AHAP, Rest 90s
60 min @ 50-70%:
3 min assault bike
3 min row w/ damper @ 1
3 min shuttle run, 50’ increments
3 min belted sled drag (moderate)
1 min single-unders
1 min plank
1 min farmers walk (light)
PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. E90s for 6 sets:
1 squat clean thruster
*Start moderate and build per set.
B1. Rack pulls from low blocks
3×1.1.1; Rest 30s
B2. Deadlift
3×1.1.1; Rest 2-3 min
*Set up two bars w/ different weights.
C. 3 min AMRAP @ 85%:
10 thrusters (95/65)
50 double-unders
-Rest 3 min
3 min AMRAP @ 85%:
Assault bike calories
-Rest 3 min
3 min AMRAP @ 85%:
10 thrusters (95/65)
50 double-unders
-Rest 3 min
3 min AMRAP @ 85%:
Assault bike calories
D. EMOTM 10:
1st: 30-45s stir-the-pot
2nd: 30-45s supine Chinese plank
Fitness
A1.Reverse grip DB Bent over Row-
3×6/side. 20X1, Rest 90s
+
A2. BD Press-
3×6, 10×1, Rest 90s
B. For time:
80 Double Unders or Singles
40 Burpees
20 DB hang cleans, tough
60 Double unders or Singles
30 Burpees
20 DB hang cleans, tough
40 Double unders or Singles
20 Burpees
20 DB hang cleans, tough
Performance
A1. Reverse grip DB Bent over Row-
3×6/side. 20X1, Rest 90s
+
A2. BD Press-
3×6, 10×1, Rest 90s
B. For time:
80 Double Unders
40 Burpees
20 Power cleans (95/65)
60 Double unders
30 Burpees
20 Power cleans (115/75)
40 Double unders
20 Burpees
20 Power cleans (135/95)
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
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