Currently set to No Index
Currently set to Follow

SLSC is currently closed due to COVID-19. Feel free to join our online classes here.

Workout of the Day

FITNESS
A. 3 sets:
10-30s support in bottom of ring push-up + 10-30s ring push-up lockout
-Rest as needed
Training notes:
•Goal is to accumulate time under tension with great positions. Reduce the time or the number of sets if this is very challenging.
B. 7 min kipping leg raise practice
Training notes:
•Find the rhythm, knees-to-elbows, toes-to-bar, etc.
C. 2 rounds:
1 min assault bike/row @ 80%
-Into
2 min AMRAP:
1-2-3-4…unbroken ring rows
+
(Rest 2 min)
+
1 min assault bike/row @ 80%
-Into
2 min AMRAP:
1-2-3-4…unbroken push-ups
-Rest 1 min
Training notes:
•Adjust movements or reps as necessary so that you can get a chunk of reps in on each AMRAP. Each set must be done unbroken to move onto the next set.
Record reps completed in each AMRAP.
PERFORMANCE
A. 3 sets:
10-30s support in bottom of ring dip + 10-30s support in top of ring dip
-Rest as needed
Training notes:
•Goal is to accumulate time under tension with great positions. Reduce the time or the number of sets if this is very challenging.
•Hold in bottom position then press up to lockout. Should be one unbroken set for holds.
B. 7 min butterfly pull-up practice
Training notes:
•Box drills, standard butterfly, chest-to-bar, double touches…
C. 2 rounds:
1 min assault bike/row @ 80%
-Into
2 min AMRAP:
1-2-3-4…unbroken ring muscle-ups
+
(Rest 2 min)
+
1 min assault bike/row @ 80%
-Into
2 min AMRAP:
1-2-3-4…unbroken strict handstand push-ups
-Rest 1 min
Training notes:
•Adjust movements or reps as necessary so that you can get a chunk of reps in on each AMRAP. Each set must be done unbroken to move onto the next set.
Record reps completed in 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    Your email address will not be published.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 *