19.11.04 – South Loop Strength & Conditioning
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19.11.04

FITNESS 
A. 10 min practice kicking up into a handstand
Training notes:
•Get comfortable getting up against the wall. If that’s easy, work on wall-facing handstand holds. Then, progress to free-standing.
B. 10 min AMRAP @ 85%:
10 bike/row calories
10 DB snatches, alternating
10 wall balls
10 bike/row calories
20 reverse lunges, alternating
+
(Rest 5 min)
+
10 min AMRAP @ 85%:
10 bike/row calories
10 DB snatches, alternating
10 wall balls
10 bike/row calories
20 reverse lunges, alternating
Training notes:
•We’re moving into just straight 10 minute AMRAPs after a few weeks of separating cyclical pieces and mixed pieces from a pacing perspective. Use your learning from the last few weeks to find a solid pace for this work.
Record reps completed.
PERFORMANCE
A. 10 min handstand walking practice
Training notes:
•Work on maintaining good positions while walking, speeding up your walk, quickly kicking up and down for different increments, etc.
B. 10 min AMRAP @ 85%:
10 bike/row calories
10 DB snatches, alternating (50/35)
10 wall balls
10 bike/row calories
20 jumping switch lunges
+
(Rest 5 min)
+
10 min AMRAP @ 85%:
10 bike/row calories
10 DB snatches, alternating (50/35)
10 wall balls
10 bike/row calories
20 jumping switch lunges
Training notes:
•We’re moving into just straight 10 minute AMRAPs after a few weeks of separating cyclical pieces and mixed pieces from a pacing perspective. Use your learning from the last few weeks to find a solid pace for this work.
Record reps completed.

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