18.12.24 – South Loop Strength & Conditioning

18.12.24

FITNESS
A. Strict supinated chin-ups
3xAMRAP(-2)
Rest 2 min
Training notes:
•Leave about two reps in the tank on each set. Don’t go until failure
.•Use assistance such that you can get at least 5 reps on your first set.

Record reps completed.

B. 20 min AMRAP:
5 hanging leg raises
10 single-arm DB hang clean & jerks
15 air squats
Training notes:
•This is a blend of Cindy and Open Workout 18.1.
Use your performance form last week as a guide on pacing this workout.

Record reps completed in each AMRAP.

PERFORMANCE
A. Strict supinated chin-ups
3xAMRAP(-2)
Rest 2 min
Training notes:•Leave about two reps in the tank on each set. Don’t go until failure.

Record reps completed.

B. 20 min AMRAP:
5 toes-to-bar
10 single-arm DB hang clean & jerks (50/35) – 5/hand
15 air squats
Training notes:
•This is another blend of Cindy and Open Workout 18.1. Use your performance from last week as a guide on pacing this workout.

Record reps completed in each AMRAP.

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