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
6 Rounds:
30 air squats
19 Russian KB swings (heavy)
7 vertical ring rows
400m run
*45 minute cap.

Training notes:
•Choose a KB swing weight that is heavy enough that you will not be able to do it unbroken throughout.

Record total time.

PERFORMANCE
“Hotshots 19”
6 rounds:
30 air squats
19 power cleans (135/95)
7 strict pull-ups
400m run
*45 minute cap

Training notes:
•Original post of “Hotshots 19”
•Expect the power cleans to be mostly singles. This is long

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    Your email address will not be published.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 *