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. Turkish get-ups
5×2/arm; Rest 60-90s b/w arms

Training notes:
•Build as able. These should be tough but maintain good positions.

Record weight lifted.

B. 3 rounds @ escalating pace per round—
4 min AMRAP:
15 box jumps, step down (24”/20”)
12 power snatches (75/55)
9 lateral barbell burpees
-Rest 1 min

Training notes:
•First round should be at 75% effort (moderate cycle time, smooth transitions, etc.) Last round should be at high effort. If the prescribed weights are too heavy to move through smoothly, reduce them.
•If you don’t have negative splits on this (meaning faster pace per round), you did this incorrectly.
•Pace this by controlling cycling time on box jumps and burpees as well as rest between exercises.

Record reps completed per round.


    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    Your email address will not be published.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 *