Fitness & Performance
A. 5 sets:
90s Bike @50%
30s Burpees @90%
90s Bike @50%
30s Russian KB swings, heavy 90%
+
Rest 5 minutes
+
5 sets:
90s Row @60%
30s Wall Balls @90%
90s Row @60%
30s DB thrusters @ 90%
60 min @ 50-70%:
2:30 row
1:30 single-unders
1 min burpees no push-up
2:30 assault bike
1:30 farmer’s walk (moderate)
1 min step-ups, alternating (24″/20”)
PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. Squat clean thruster
Build to a tough double for today in 10 min
B. E30s for 5 min:
1 squat clean thruster @ 70-80% of A
C. Deadlifts
3×4; Tough; Touch-and-go; Rest 2-3 min
D. Rack pulls from above-the-knee
3×1.1.1; Tough but not maximal; Rest 2-3 min
E. For time:
15 power cleans (275/185)
F. 3 sets @ 85%:
1 min assault bike
30s kipping handstand push-ups
1 min assault bike
30s strict pull-ups
-Rest 3 min
Fitness
A. Close grip bench-
4×3-5, 10×1, Rest 2 minutes
*Start heavier then last time
B. 4 Sets @ 90%:
5 Minute AMRAP:
25 Double unders or 50 singles
8 Box Jumps, tough
8 Goblet squat
Rest 2 minute
*switch order every set
Performance
A. Close grip bench-
4×3-5, 10×1, Rest 2 minutes
*Start heavier then last time
B. 4 Sets @ 90%:
5 Minute AMRAP:
25 Double unders
8 Box Jumps (30/24)
8 Front squats (115/75)
Rest 2 minute
*switch order every set
Fitness
A. Straight leg DB RDL-
3×5-7, 3011, Rest 2 minutes
*tough but controlled
B. 5 Sets: 30s on/ 30s Off @ 90%
Row calories
Goblet squats, tough
Side-to-side ball slams, tough
Alt lunges
Alt DB snatches, tough
Performance
A. Straight leg RDL-
3×5-7, 3011, Rest 2 minutes
*tough but controlled
B. 5 Sets: 30s on/ 30s Off @ 90%
Row calories
Goblet squats (53/35)
Toes-to-bar
Alt lunges
Alt DB snatches (50/35)
AM:
5 min assault bike @ 50%
5 min assault bike @ 75%
5 min assault bike @ 50%
-Rest 3 min
5 min assault bike @ 50%
5 min row @ 75%
5 min assault bike @ 50%
PM:
Open 17.2
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
20 min @ 50-70%:
4 min assault bike
3 min row
2 min shuttle run, 50’ increments
1 min FLR on rings
Fitness
A. EMOTM 12
Power clean + Hang power clean+ Hang power clean
1st 4 min: 50%
2nd 4 min: 60%
3rd 4 min: 70%
B. 2,3,4,2,3,4
TNG Power clean & Jerks, Rest 60s between sets
*all sets tough and unbroken
C1.Low ring push-ups
3×3-5/side, Rest 90s
*Go to knees if needed
+
C2. KB bottoms up waiters walk:
3×50’/side, Rest 90s
Performance
A. EMOTM 12
Power clean + Hang power clean+ Hang squat clean
1st 4 min: 50%
2nd 4 min: 60%
3rd 4 min: 70%
B. 2,3,4,2,3,4
TNG Power clean & Jerks, Rest 60s between sets
*all sets tough and unbroken
C1.Low ring archer push-ups
3×3-5/side, Rest 90s
+
C2. KB bottoms up waiters walk:
3×50’/side, Rest 90s
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230
