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
Complete the following for time in teams of three—
100 DB push presses (moderately tough) – one partner does D-ball Zercher hold while other works
40 D-ball over shoulder – one partner hangs from pull-up bar while other works
800m run – all partners run together
100 DB hang power cleans – one parter does D-ball Zercher hold while other works
40 D-ball over shoulder – one partner hangs from pull-up bar while other works
800m run – all partners run together
*30 minutes cap

Training notes:
-Partners switch in the same order throughout.
-D-ball should be tough but manageable.
-One partner is resting, one partner is working, and one partner is doing an isometric hold on mixed pieces. All partners run together.
-Scale pull-up bar hold to ring row hold – elevate feet as necessary to make this challenging.
-Have a plan and communicate about that plan while working – this is almost as valuable as physical capacity on a workout like this.

Record total time.

PERFORMANCE
Complete the following for time in teams of three—
100 handstand push-ups – one partner does D-ball Zercher hold while other works
40 D-ball over shoulder – one partner hangs from pull-up bar while other works
800m run – all partners run together
100 pull-ups – one parter does D-ball Zercher hold while other works
40 D-ball over shoulder – one partner hangs from pull-up bar while other works
800m run – all partners run together
*30 minutes cap

Training notes:
-Partners switch in the same order throughout.
-D-ball should be tough but manageable.
-One partner is resting, one partner is working, and one partner is doing an isometric hold on mixed pieces. All partners run together.
-Have a plan and communicate about that plan while working – this is almost as valuable as physical capacity on a workout like this.

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    Your email address will not be published.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 *