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
For time:
800m run w/ medicine ball or plate
+
100 ball slams
75 goblet squats
50 ring rows
*Partition as needed.
+
800m run w/ medicine ball or plate
*40 minute cap.

Training notes:
-Middle section can be partitioned as needed – meaning you don’t need to finish all the ball slams before moving on to goblet squats.
-Running with a medicine ball will be easier than running with a plate.

Record total time.

PERFORMANCE
“Liam”
For time:
800m run w/ 45# plate
+
100 toes-to-bar
50 front squats (155/105)
10 rope climbs
*Partition as needed.
+
800m run w/ 45# plate
*40 minute cap.

Training notes:
-Middle section can be partitioned as needed – meaning you don’t need to finish all the toes-to-bar before moving on to the front squats.
-Partition your reps strategically – both rope climbs and toes-to-bar are quite difficult to come back from if you fail.

Record total time.

  • 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    Your email address will not be published.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 *