19.12.18 – South Loop Strength & Conditioning
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19.12.18

FITNESS
A. E3min for 3 rounds:
4-6 strict hanging leg raises
4-6 kipping hanging leg raises
10 ball slams
Training notes:
•Shoot to keep hanging leg raise complex unbroken.
•Adjust reps and height of movement to keep this consistent but challenging.
B. 6 min AMRAP:
2-4-6-8…push-ups, hand-release
5-10-15…bike/row calories
+
(Rest 3 min)
+
6 min AMRAP:
1-2-3-4…wall climbs
5-10-15…bike/row calories
Record reps completed on each AMRAP.
Training notes:
•Modify push-ups so that they are tough but doable with good positions.
PERFORMANCE
A. E3min for 3 rounds:
4-8 kipping toes-through-rings
4-6 kipping ring pull-ups
2-4 kipping ring muscle-ups
Training notes:
•Shoot to keep the complex unbroken. Adjust reps and movements as necessary.
B. 6 min AMRAP:
2-4-6-8…strict handstand push-ups
5-10-15…bike/row calories
+
(Rest 3 min)
+
6 min AMRAP:
1-2-3-4…wall climbs
5-10-15…bike/row calories
Record reps completed on each AMRAP.
Training notes:
•Should be two challenging upper body pushing movements. Adjust movements accordingly.

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