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South Loop Strength & Conditioning Blog


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Collection of articles focused on best practices in training CrossFit competitors - program design, performance psychology, assessment, and more.
2017-03-27 03:37
AM: 4 sets: 1.1 miles assault bike @ 70% w/ roll-on .4 miles assault bike @ 85% .5 miles assault bike @ 70% w/ roll-off -Rest 3 min PM: Open 17.5 + (Into) + 5-10 min assault bike @ Z1 + (Int… Read More
2017-03-27 03:36
Fitness & Performance A. 5 sets: 60s Bike @50% 30s Bike @60% 20s Bike @75% 10s Bike @90% + Rest 5 minutes + 5 sets: 50s Box Step overs @ 60% 10s Rest/rotate 50s Box push ups @60% 10s Res… Read More
2017-03-25 03:59
A. EMOTM 20: 1st: 3 touch-and-go push jerks 2nd: 1-2 legless rope climbs 3rd: 3 touch-and-go power cleans 4: 30-50’ handstand walk B. 5 sets: 1 min assault bike @ 75% 30s overhead squa… Read More
2017-03-25 03:59
Fitness- 3 rounds: 1 min Goblet squats 1 min Push ups 1 min DB alt lunges, tough 1 min Ring rows 1 min Bike calories Cash out: 30 hollow rocks 60s/side planks Performance: 3 rounds: 1 min Ov… Read More
2017-03-24 04:11
AM: 30 min @ 70%: 90s ski erg 1 min burpees, no push-up 90s row 1 min suitcase carry, right (moderate) 90s ski erg 1 min suitcase carry, left (moderate) 90s row 1 min reverse belted sled dra… Read More
2017-03-24 04:11
Fitness A. Close grip bench- 4×3, 20X1, Build, Rest 2 minutes B. 3 Sets @ 90%: 7 Minute AMRAP: 10 Row calories 10 DB Push Press 10 DB front squats 10 Burpees Rest 3 minute Performance… Read More
2017-03-23 03:33
A. E90s for 8 sets: 1st: 1.1.1 step-in box jump *Jump high on the box rather than jumping onto a higher box 2nd: 2 one and a quarter front squats *Move fast B. EMOTM 10: 1st: 1.1.1 reverse m… Read More
2017-03-23 03:26
Fitness A. RDL- 3×4-6, 30X1, Rest 2 minutes *tough but controlled B. EMOTM 25: 1st- 30s Hollow hold 2nd- 15 Russian KB swings 3rd- 10 Assault bike Calories 4th- 10 Hanging knee raises… Read More
2017-03-22 03:57
Fitness A. EMOTM 12 Clean deadlift + Hang power clean + Split jerk 1st 4 min: Tough 2nd 4 min: Add 5-10lbs 3rd 4 min: Add 5-10lbs B. Every 2 minutes for 6 sets: 4 TNG power snatches 5 False… Read More
2017-03-21 03:07
60 min @ 50-70%: 3 min assault bike 3 min row w/ damper @ 1 3 min shuttle run, 50’ increments 3 min belted sled drag (moderate) 1 min single-unders 1 min plank 1 min farmers walk (ligh… Read More

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