18.05.12 - South Loop Strength & Conditioning

18.05.12

Fitness
Complete the following in teams of two with partners switching as necessary—
@ 0:00—
50 walking lunges
30 ring rows
50 box jumps, step down
30 push-ups, hand-release
50 KB swings
30 ball slams
50 DB hang squat cleans
30 hanging leg raises
50 wall balls
*15 minute cap
+
(Rest until…)
+
@ 20:00—
50 walking lunges
30 ring rows
50 box jumps, step down
30 push-ups, hand-release
50 KB swings
30 ball slams
50 DB hang squat cleans
30 hanging leg raises
50 wall balls
*15 minute cap
Training notes:
-Goal is to have similar times on the two pieces – feel free to adjust strategy on the second time through to facilitate that.
-Time cap is somewhat aggressive. Partners can scale the number of reps to make it more realistic to get through in 15 minutes.
-Better to have a solid switch strategy – and switch early and often – rather than blowing up on the first time through.

Performance
Complete the following in teams of two with partners switching as necessary—
@ 0:00—
50 walking lunges
30 pull-ups
50 box jumps, step down (24”/20”)
30 ring dips
50 KB swings (70/53)
30 toes-to-bar
50 DB hang squat cleans (35/hand – 25/hand)
6 rope climbs
50 wall balls (20 to 10’/14 to 10’)
*15 minute cap
+
(Rest until…)
+
@ 20:00—
50 walking lunges
30 pull-ups
50 box jumps, step down (24”/20”)
30 ring dips
50 KB swings (70/53)
30 toes-to-bar
50 DB hang squat cleans (35/hand – 25/hand)
6 rope climbs
50 wall balls (20 to 10’/14 to 10’)
*15 minute cap
Training notes:
-Goal is to have similar times on the two pieces – feel free to adjust strategy on the second time through to facilitate that.
-Time cap is somewhat aggressive. Partners can scale the number of reps to make it more realistic to get through in 15 minutes.
-Better to have a solid switch strategy – and switch early and often – rather than blowing up on the first time through.

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