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Fitness & Performance

20.05.26

MINIMAL EQUIPMENT
A. 3 rounds:
90s AMRAP: 3 unbroken strict handstand push-ups
90s AMRAP: 5 unbroken double DB bent over rows
-Rest 90s
•Sets must be unbroken. Break after completing the required number of reps.
 
B. 12 min AMRAP:
1-2-3-4…wall climbs
2-4-6-8…jumping squats
3-6-9-12…bike/row calories
 
BARELY ANY EQUIPMENT
A. 3 rounds:
90s AMRAP: 5 unbroken push-ups
90s AMRAP: 5 unbroken bent over odd object rows
-Rest 90s
•Sets must be unbroken. Break after completing the required number of reps.
 
B. 12 min AMRAP:
1-2-3-4…pike push-ups
2-4-6-8…jumping squats
4-8-12-16…burpees, no push-up
 

20.05.25

“COVID Murph”
For time:
1 mile run
-Into
20 rounds:
5 KB swings
10 push-ups
15 squats
-Into
1 mile run
•Sub 1600m row or 2.5 mile assault bike for 1 mile run.

20.05.22

MINIMAL EQUIPMENT
A. 3 rounds:
10 staggered stance good mornings, right foot forward
10 goblet lateral squats, alternating
10 staggered stance good mornings, left foot forward
10 goblet lateral squats alternating
-Rest 90s
•Hold DB in back rack for good mornings.
 
B. 5 min AMRAP:
10 DB snatches, right
10 DB snatches, left
10 pistols, alternating
+
(Rest 2 min)
+
8 min:
20s burpees – move fast
-Rest 10s
20s anti-rotational plank
-Rest 10s
+
(Rest 2 min)
+
5 min AMRAP:
10 DB snatches, right
10 DB snatches, left
10 pistols, alternating
 
BARELY ANY EQUIPMENT
A. 3 rounds:
10 staggered stance good mornings, right foot forward
10 goblet lateral squats, alternating
10 staggered stance good mornings, left foot forward
10 goblet lateral squats alternating
-Rest 90s
•Hold odd object in back rack for good mornings.
 
B. 5 min AMRAP:
20 odd object swings
10 pistols, alternating
+
(Rest 2 min)
+
8 min:
20s burpees – move fast
-Rest 10s
20s anti-rotational plank
-Rest 10s
+
(Rest 2 min)
+
5 min AMRAP:
20 odd object swings
10 pistols, alternating

20.05.21

7 min AMRAP:
10-20-30… row/bike calories
10-20-30… V-ups
20-40-60… double-unders 
+
(Rest 5 min)
+
7 min AMRAP:
10-20-30… row/bike calories
10-20-30… single-arm DB shoulder-to-overhead (alternate anytime)
20-40-60… double-unders 
+
(Rest 5 min)
+
7 min AMRAP:
10-20-30… row/bike calories
5-10-15… jumping squats
20-40-60… double-unders 
 
BARELY ANY EQUIPMENT
7 min AMRAP:
10-20-30… mountain climbers/burpees, no push-up
10-20-30… V-ups
10-20-30… skaters, alternating
+
(Rest 5 min)
+
7 min AMRAP:
10-20-30… mountain climbers/burpees, no push-up
10-20-30… odd object shoulder-to-overhead
10-20-30… skaters, alternating
+
(Rest 5 min)
+
7 min AMRAP:
10-20-30… mountain climbers/burpees, no push-up
5-10-15… jumping squats
10-20-30… skaters, alternating
 

20.05.20

MINIMAL EQUIPMENT
A. 2 rounds:
20 single-leg Russian step-ups, right
15 rear-foot elevated split squats, right (unloaded)
10 goblet rear-foot elevated split squats, right
-Rest 90s
20 single-leg Russian step-ups, left
15 rear-foot elevated split squats, left (unloaded)
10 goblet rear-foot elevated split squats, left
-Rest 90s
 
B. 2 rounds:
20 banded good mornings
15 double DB RDLs
10 Russian KB swings
-Rest 90s
 
C. 2 rounds:
6 single-arm DB thrusters, right
4 Turkish get-ups, right
45s side plank, right
-Rest 90s
6 single-arm DB thrusters, left
4 Turkish get-ups, left
45s side plank, left
 
BARELY ANY EQUIPMENT
A. 2 rounds:
20 step-through lunges, right
15 rear-foot elevated split squats, right (unloaded)
10 goblet odd object rear-foot elevated split squats, right
-Rest 90s
20 step-through lunges, left
15 rear-foot elevated split squats, left (unloaded)
10 goblet odd object rear-foot elevated split squats, left
-Rest 90s
 
B. 2 rounds:
20 odd object back rack
15 odd object RDLs
10 Russian odd object swings
-Rest 90s
 
C. 4 rounds:
6 odd object thrusters
4 odd object Turkish get-ups, alternating
45s side plank, right
-Rest 90s
6 odd object thrusters
4 odd object Turkish get-ups, alternating
45s side plank, left
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