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. 4 rounds:
1 lateral hurdles 2-3-2-3 drill
-Short rest
5 underhand slam ball scoop tosses
-Rest as needed

Training notes:
2-3-2-3 drill
-Can modify hurdles by going behind the hurdles rather than “in” the hurdles
Reverse underhand toss
-Goal here is to move explosively.

Record fastest time for 2-3-2-3 drill.

B. In teams of two, partners switch as necessary—
10 min AMRAP:
10 single-arm DB hang clean & jerks
14/12 row calories
-Into
10 min AMRAP:
8 ball slams
14/12 row calories

Training notes:
-5/arm on DB hang clean & jerk.
-Variation of intervals based upon 18.1
-Know your row pace going into this – this should not be a “fly and die” situation.

Record total reps completed.

Performance
A. 4 rounds:
1 lateral hurdles 2-3-2-3 drill
-Short rest
5 underhand slam ball scoop tosses
-Rest as needed

Training notes:
2-3-2-3 drill
Reverse underhand toss
-Goal here is to move explosively.

Record fastest time for 2-3-2-3 drill.

B. In teams of two, partners switch after each round—
10 min AMRAP:
10 single-arm DB hang clean & jerks (50/35)
14/12 row calories
-Into
10 min AMRAP:
8 toes-to-bar
14/12 row calories

Training notes:
-5/arm on DB hang clean & jerk.
-Variation of intervals based upon 18.1
-Know your row pace going into this – this should not be a “fly and die” situation.

Record total reps completed.

  • 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    Your email address will not be published.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 *