SLSC is open under Illinois’s Phase 5 guidelines. Check out our response to Covid-19 here.

Fitness & Performance

16.07.18

Fitness

  1. Back squat-

3×5, 10X0, R90s

 

  1. Teams of 3:

20 minute AMRAP-

Row 750M

45 Wall Balls

45 Double DB Push Press

*one person working at a time

*DB’s must stay off floor entire workout

 

Performance

  1. Back squat-

3,2,1,10X0, R90s

*Finish heavier then last week

 

  1. Teams of 3:

20 minute AMRAP-

Row 750M

45 Wall Balls (20/14)

45 Double KB Push Press (53/35)

*one person working at a time

** KB’s must stay off floor entire workout

16.07.16

AM:
5 sets @ 85-90%:
1 strict ring muscle-up
50 double-unders
3 strict chest-to-bar pull-ups
50 double-unders
5 strict pull-ups
-Rest 2-3 min
+
(Rest as needed)
+
For time:
7 strict handstand push-ups
7 tough Pendlay rows
12 strict handstand push-ups
12 tough Pendlay rows
17 strict handstand push-ups
17 tough Pendlay rows
+
(Rest as needed)
+
10 min AMRAP:
1 legless rope climb (15’)
10 assault bike cals @ 75%
1 power clean (255/175)
10 assault bike cals @ 75%

PM:
5k run @ 75%
*”Jogging” pace

16.07.16

Fitness

Partners alternating rounds:

25 Minute AMRAP-

4 Ring rows

6 Russian KB swings, Tough

8 Alt lunges

10 Burpees

 

 

Performance
Partners alternating rounds:

25 Minute AMRAP-

1 Rope Climb

4 Power Cleans (115/75)

6 Alt front rack lunges (115/75)

50 Double Unders

16.07.15

A. Squat snatch
3,3,2,2,1,1; Rest 2 min
*Reset between reps – not touch-and-go
B. Snatch balance + Overhead squat + Snatch balance
Build to a tough complex, then do 3x(1+1+1) @ 85% of today’s tough set
C. Front squat
Build quickly to a challenging 5 for today, then do 3×5 @ 85-90% of today’s tough set
D. 5 sets:
30s shrimp squats, right
-Rest 10s
30s shrimp squats, left
-Rest 10s
45s glute-ham raises
-Rest 2-3 min
E. 15 min AMRAP:
100’ double KB front rack carry – tough
100’ yoke walk – heavy
40 air squats
100’ bear crawl
100’ handstand walk

16.07.15

Fitness

  1. Power snatch- Hang power snatch

Build to a tough complex in 15 minutes

 

  1. 15’ ladder-

3 timed attempts

 

  1. EMOTM 12-

1st– 3-5 Broad Jumps

2nd– 8 Russian kb swings, AHAP

3rd– 2 Wall climbs

 

Performance

  1. Hang snatch high pull + Hang power snatch- High hang power snatch

Build to a tough complex in 15 minutes

 

  1. 15’ ladder-

3 timed attempts

 

  1. EMOTM 12-

1st– 3 Box Jump, step down, HIGH!

2nd– 8 Russian KB swings, AHAP

3rd– 2 Rope Climbs

16.07.14

45 min @ 75%:
1 min assault bike
5 ring rows
1 min row
30s handstand hold against-the-wall
1 min FLR on rings
50’ crab walk
1 min shuttle run – 10 yard increments
20 double-unders
  • GET THE FULL WEEK'S WORKOUTS IN ADVANCE

    Sign up here to get the full week of SLSC training for both our Fitness and Performance track sent out in advance on Sundays so that you can plan your week of training and see the full week’s progression.

    All the same training notes and explanations that are included on the blog will be sent with the week’s training as well.