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 
8 min AMRAP—
19 bike calories
19 wall balls
8 lateral hurdle hops
+
(Rest 4 min)
+
8 min AMRAP—
200m run
19 wall balls
8 lateral hurdle hops
+
(Rest 4 min)
+
8 min AMRAP:
19 row calories
19 wall balls
8 lateral hurdle hops
Training notes:
•Pace this so that there is not huge drop-off throughout.
•Can rotate through biking/rowing/running in any order.
Record reps completed on each AMRAP.
 
PERFORMANCE
8 min AMRAP—
19 bike calories
19 wall balls (20 to 10’/14 to 9’)
19 unbroken double-unders
+
(Rest 4 min)
+
8 min AMRAP—
200m run
19 wall balls (20 to 10’/14 to 9’)
19 unbroken double-unders
+
(Rest 4 min)
+
8 min AMRAP:
19 row calories
19 wall balls (20 to 10’/14 to 9’)
19 unbroken double-unders
Training notes:
•Pace this so that there is not huge drop-off throughout.
•Can rotate through biking/rowing/running in any order.
•Double-unders must be completed unbroken. Reduce reps if 19 unbroken is unreasonable, but still shoot for unbroken sets.
Record 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    Your email address will not be published.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 *