19.2.15 – South Loop Strength & Conditioning
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19.2.15

FITNESS
A. EMOM 15:
1st: 10s row/assault bike @ near all out pace
2nd: 4 box jumps @ tough height or 2 standing long jumps
3rd: 30-45s double KB front rack hold (tough)
Training notes:
•Each piece of this should be difficult – but you shouldn’t be accumulating too much fatigue throughout. You should feel close to recovered after each round when you’re starting the bike again.
•Choose a box height that is challenging but safe. Use the soft boxes if you’re concerned for your shins.

B. 3 rounds:
500m row
12 goblet squats
21 box jump overs, no rebound
Training notes:
•This is a variation of “Helen” – this should be fast and relatively uncomfortable.

PERFORMANCE
A. EMOM 15:
1st: 10s row/assault bike @ near all out pace
2nd: 4 box jumps @ tough height
3rd: 30-45s double KB front rack hold (tough)
Training notes:
•Each piece of this should be difficult – but you shouldn’t be accumulating too much fatigue throughout. You should feel close to recovered after each round when you’re starting the bike again.
•Choose a box height that is challenging but safe. Use the soft boxes if you’re concerned for your shins.

B. 3 rounds:
500m row12 front squats (155/105)
21 box jump overs, no rebound (24”/20”)
Training notes:
•This is a variation of “Helen” – this should be fast and relatively uncomfortable.
Record time.

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