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

Workout of the Day

A. 10 minute toes-to-bar instruction
10 minute double-under instruction

B. 14 min AMRAP:
10 ring rows
20 push-ups
30 wall balls
40 lateral hurdle hops

Training notes:
-Pace appropriately and break up the upper body pushing and pulling appropriately so that you can keep moving.

A. 10 minute muscle-up instruction
10 minute double-under instruction

B. “15.3”
14 min AMRAP:
7 ring muscle-ups
50 wall balls (20 to 10’/14 to 9’)
100 double-unders

Training notes:
-Limiting factor will vary a lot across different individuals. Pace appropriately for what will be the most difficult part for you.

Record weights/reps/movements completed 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    Your email address will not be published.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 *