Page 224 – South Loop Strength & Conditioning

16.10.25

Fitness
A. Every 2 minutes for 6 Sets, build each set:
High Hang power snatch x2 + Hang above knee Power Snatch
*Increase weight every 2 sets

B. Front Squat-
3×7, Across, R90s
*RPE 9, small increase in weight

C. Tabata DB push press
Rest 2 minutes
Tabata Broad jumps (6’/4’)

Performance
A. Every 2 minutes for 6 Sets, build each set:
High Hang power snatch + Hang above knee Power Snatch + Overhead squat
*Increase weight every 2 sets

B. Front Squat-
3×7, Across, Rest 90s
*RPE 9, small increase in weight

C. Tabata ring push ups
Rest 2 minutes
Tabata Box jumps over (24/20)

AM:
500m row @ 50%
-Rest 60s
500m row @ 50%
-Rest 60s
500m row @ 50%
-Rest 60s
400m row @ 75%
-Rest 60s
300m row @ 85%
-Rest 60s
+
(Into)
+
100m row @ 95%
500m row @ 50%
-Rest 60s
100m row @ 95%
500m row @ 50%
-Rest 60s
+
(Into)
+
1 min row @ 100%
-Rest 60s
500m row @ 50%

PM:
A. Back squat
Build to a moderate set of 4 @ 20×1 tempo in 12 minutes

B. 5 min AMRAP @ 85%:
3-6-9-12-15…strict pull-ups
3-6-9-12-15…clean & jerks (135/95) – drop each rep
+
(Rest 5 min)
+
10 min AMRAP @ 85%:
25’ overhead walking lunges (95/65)
8 bar-facing burpees
25’ overhead walking lunges (95/65)
8 box jumps, step down (24/20)
+
(Rest 5 min)
+
5 min AMRAP @ 85%:
3-6-9-12-15…strict ring dips
3-6-9-12-15…deadlifts (275/185)

C. 10 min assault bike @ 50%

16.10.24

Fitness
A. Wall facing handstand hold-
4x ALAP or 20s

B1. Alt lunge w/ KBs in front rack
8-10/leg, 2010 tempo, R90s
+
B2. Russian KB swing
8-10, Heavy, R90s

C. 8 minute AMRAP-
30’s Jump rope work
10 Alt Lunges
10 Wall balls, tough

Performance
A. Wall facing handstand hold-
4 rotations/2 per direction

B1. Rear-foot elevated split squat W/ KB in front rack
3×8-10/leg, 2010, R90s
+
B2. Clean grip RDL-
3×8-10, 2010 , R90s
*Slight increase if possible

C. 8 minute AMRAP-
30 DU
10 Med-ball front hold Alt lunges (20/14)
10 Wall balls (20/14)

16.10.22

Fitness
30 Assault Bike Calories
50 Box Jumps
30 Assault Bike Calories
40 Burpees
30 Assault Bike Calories
30 DB Thrusters
30 Assault Bike Calories
40 Wall Balls
30 Assault Bike Calories
50 Vertical Ring Rows, Tough
*45 minute cap

Performance
For time- (One person working at a time)
30 Assault Bike Calories
50 Box Jumps (24/20)
30 Assault Bike Calories
40 Burpees
30 Assault Bike Calories
30 KB Clean & Jerk (53/35/Hand)
30 Assault Bike Calories
40 Wall Balls (20/14)
30 Assault Bike Calories
50 Pull Ups
*45 minute cap

16.10.22

A. EMOTM 10:
1 muscle-snatch
*Start moderate and build per set.

B. EMOTM 10:
1 squat jerk
*Start moderate and build per set.

C. DB squat snatch
5×5/arm; Rest 60s b/w arms

D. E30s for 5 min:
3s assault bike @ 100%
+
(Rest 5 min)
+
15 min AMRAP:
3 bar muscle-ups
6 push presses (115/85)
9 deadlifts (275/185)
12 assault bike calories
15 row calories
+
(Rest 5 min)
+
E30s for 5 min:
3s assault bike @ 100%

16.10.21

A. Front squat
Build to a moderate set of 6 @ 20×1 tempo in 12 minutes

B. EMOTM 10:
1.1 power cleans
*Stay moderate in load. Perfect form.

C. DB death march
5×50’; Rest as needed
*https://www.youtube.com/watch?v=2o_lal2jpQc

D. 5 rounds for quality:
5-8 strict toes-to-bar
30s/leg hold in bottom of pistol
10 glute-ham raises

E. 3 sets @ 95%:
100m sprint
-Rest 90s
+
(Rest 5 min)
+
3 sets @ 95%:
10s prowler push – light and fast
-Rest 90s
+
(Rest 5 min)
+
3 sets @ 95%:
100m sprint
-Rest 90s

16.10.25

16.10.24

16.10.24

16.10.22

16.10.22

16.10.21

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