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Workout of the Day

Fitness & Performance – Bring a Friend Day
3 rounds in teams of two with partners switching as necessary—
90s wall balls (20 to 10’/14 to 10′)
90s box jumps, step down (24″/20″)
90s DB push presses (50/hand – 35/hand)
90s assault bike calories
-Rest 1 min

Training notes:
-Switching does not have to be “even” (aka every 45s). Strategize your plan for switching based upon relative strengths and weaknesses and minimizing transitions.
-Athletes can start on different “stations” – just rotate through in the same order.
-Athletes do not need to use the same weights as their partners.

Record total reps completed. Record 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.

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