16.11.16 - South Loop Strength & Conditioning

16.11.16

A. Increasing on the minute until failure…
1st: 1 legless rope climb + 1 wall climb
2nd: 1 legless rope climb + 2 wall climbs
3rd: 1 legless rope climb + 3 wall climbs
4th: 1 legless rope climb + 4 wall climbs

B. EMOTM 10:
1st: 30-45s dragon flags – https://www.youtube.com/watch?v=khpuxdifBq4
2nd: 30-45s glute med iso hold against wall, right – https://www.youtube.com/watch?v=Ji6zGFn8SvM
3rd: 30-45s glute med iso hold against wall, left

C. 4 sets:
1 min assault bike @ 85%
1 min assault bike @ 50%
30s assault bike @ 85%
30s double-unders
-Rest 1 min
+
(Rest 5 min)
+
2000m row @ 85%
+
(Rest 5 min)
+
4 sets:
1 min wall balls (20 to 10′ – 14 to 10’)
1 min assault bike @ 50%
30s assault bike @ 85%
30s double-unders
-Rest 1 min

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