Currently set to No Index

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

Workout of the Day

FITNESS
A. EMOM 9:
1st: 30s plank with alternating shoulder taps
2nd: 30s bottoms-up KB waiter’s walk, right (light)
3rd: 30s bottoms-up KB waiter’s walk, left
Training notes:
•Goal is to build muscle endurance in the scapular stabilizers
•Choose a light kettlebell so that the waiter’s walk feels more like “activation” than like a challenge.

B. 20 min AMRAP:
10 Russian KB swings
10 ball slams
10 wall balls
Training notes:
•Pace for consistency in split time

Record reps completed.

PERFORMANCE
A. EMOM 9:
1st: 30s wall-facing shoulder taps, alternating
2nd: 30s bottoms-up KB waiter’s walk, right (light)
3rd: 30s bottoms-up KB waiter’s walk, left
Training notes:
•Goal is to build muscle endurance in the scapular stabilizers
•Choose a light kettlebell so that the waiter’s walk feels more like “activation” than like a challenge.

B. “11.5”
20 min AMRAP:
5 power cleans (145/100)
10 toes-to-bar
15 wall balls (20 to 10’/14 to 9’)
Training notes:
•This was the fifth Open workout released in 2011
•Pace for consistency in split time – power cleans or toes-to-bar will likely be the limiting factor

Record reps completed.

  • 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    Your email address will not be published.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 *