SLSC is now open in accordance with Chicago’s Phase 4 guidelines. Check out our response to COVID-19 here.

Workout of the Day

Fitness
A. Clean pull
5×1; Building; Rest 2 min

B. 3 sets on 4 minute interval @ escalating pace per set:
21 wall balls
15 Russian KB swings
9 goblet squats
+
3 sets on a 4 minute interval @ escalating pace per set:
15 DB hang power cleans
12 lateral DB burpees
9 DB hang power cleans
6 lateral DB burpees
*First set of each at moderate pace. Last set fast.

Performance
A. Clean pull
5×1; Building; Rest 2 min

B. 3 sets on 4 minute interval @ escalating pace per set:
21 wall balls (20 to 10’/14 to 9’)
15 Russian KB swings (70/53)
9 goblet squats (70/53)
+
3 sets on a 4 minute interval @ escalating pace per set:
15 power cleans (115/75)
12 lateral barbell burpees
9 shoulder-to-overhead (115/75)
6 lateral barbel burpees
*First set of each at moderate pace. Last set fast.

  • 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.

  • Leave a Reply

    Your email address will not be published.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