19.12.26 – South Loop Strength & Conditioning
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19.12.26

FITNESS
A. E3min for 3 rounds:
5 strict bar dips w/ assistance
10 DB Z press
15 ring push-ups
Training notes:
•All unbroken sets.
•Short rest between exercises – adjust reps and movements such that you can keep this unbroken.
•Elevate rings to keep push-up sets unbroken.
B. 6 min AMRAP:
2-4-6-8…burpee pull-ups
5-10-15…bike/row calories
+
(Rest 3 min)
+
6 min AMRAP:
3-6-9-12…vertical ring rows
5-10-15…bike/row calories
Record reps completed on each AMRAP.
Training notes:
•Can do some form of burpee jumping pull-ups for the first AMRAP.
PERFORMANCE
A. E3min for 3 rounds:
5 strict weighted ring dips
10 DB Z press
15 ring push-ups
Training notes:
•All unbroken sets.
•Short rest between exercises – adjust reps and movements such that you can keep this unbroken.
B. 6 min AMRAP:
2-4-6-8…burpee bar muscle-ups
5-10-15…bike/row calories
+
(Rest 3 min)
+
6 min AMRAP:
3-6-9-12…strict pull-ups
5-10-15…bike/row calories
Record reps completed on each AMRAP.
Training notes:
•Should be two challenging upper body pulling movements. Adjust movements accordingly.

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