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
7 min AMRAP @ 85%:
10 burpee box jump overs – can go laterally on these
10 ball slams
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 Russian KB swings
20 step-ups, alternating to high box
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 burpee box jump overs
10 ball slams

Training notes:
-The first and third AMRAPs will be much higher turnover and should result in you getting much more “out of breath.” The middle AMRAP is more of a grind – pace such that you can maintain high effort on the first and third pieces but still grind on the middle one.

Record total reps completed on each AMRAP.

PERFORMANCE
7 min AMRAP @ 85%:
10 burpee box jump overs (24”/20”) – can go laterally on these
10 toes-to-bar
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 double KB cleans (53/hand – 35/hand)
10 alternating reverse lunges w/ KB overhead, right (53/35)
10 alternating reverse lunges w/ KB overhead, left (53/35)
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 burpee box jump overs (24”/20”)
10 toes-to-bar

Training notes:
-The first and third AMRAPs will be much higher turnover and should result in you getting much more “out of breath.” The middle AMRAP is more of a grind – pace such that you can maintain high effort on the first and third pieces but still grind on the middle one.
-The KB work in the second AMRAP should be difficult, but not impossible. Scale down as necessary.

Record total reps completed on each AMRAP.

  • 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    Your email address will not be published.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 *