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. Snatch pull
5×1; Building; Rest 2 min

B. 3 sets on 4 minute interval @ escalating pace per set:
20 box jumps, step down
30 lunges, alternating
+
3 sets on a 4 minute interval @ escalating pace per set:
12 Russian KB swings
12 bike/row calories
6 Russian KB swings
6 bike/row calories
*First set of each at moderate pace. Last set fast.

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

B. 3 sets on 4 minute interval @ escalating pace per set:
40 double-unders
30 air squats
20 double-unders
20 air squats
+
3 sets on a 4 minute interval @ escalating pace per set:
12 power snatches (75/55)
12 bike/row calories
6 power snatches (75/55)
6 bike/row calories
*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    Your email address will not be published.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 *