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

Workout of the Day

A. Accumulate 5 min plank in as few sets as possible

Training notes:
•Goal is to do as few sets as possible – not necessarily to have consistent fractioning.

B. 5 rounds—
3 min AMRAP:
20/15 assault bike/row calories
10 burpee box jumps (24”/20”)
AMRAP DB snatches, alternating in remaining time (50/35)
-Rest 1 min

Training notes:
•Compare to week of 18.08.13
•20 calories for men, 15 calories for women.
•There is a trade-off between not wanting to go out too hot and wanting to give yourself time to accumulate reps on the DB snatch. Use your intuition to find the right balance.
•If you did Murph yesterday and you’re beat up, take it easy.

Record total reps completed – and record the splits for each round in training notes.


    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.

  • Leave a Reply

    Your email address will not be published. Required fields are marked *

    Warning: Trying to access array offset on value of type bool in /home/slsc/public_html/wp-content/plugins/smartwaiver-waiver-widget/smartwaiver_wp_plugin.php on line 57