19-12-31 – South Loop Strength & Conditioning
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19-12-31

FITNESS
“The Eleventies”
30 min AMRAP:
11 DB hang power cleans
12 push-ups, hand-release
13 burpees, no push-up
14 DB snatches, alternating
15 bike/row calories
16 goblet reverse lunges, alternating
17 single-arm DB push presses
18 lateral hurdle hops
19 wall balls
20 box jumps, step down
Training notes:
•Have a nice decade.
PERFORMANCE
“The Eleventies”
30 min AMRAP:
11 chest-to-bar pull-ups
12 kipping handstand push-ups
13 burpees
14 DB snatches, alternating (50/35)
15 bike/row calories
16 goblet reverse lunges, alternating (50/35)
17 single-arm DB push presses (50/35)
18 double-unders
19 wall balls (20 to 10’/14 to 9’)
20 box jumps, step down (24”/20”)
Training notes:
•Have a nice decade.

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