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 & PERFORMANCE
A.
EMOM 12:
1st: 20s row/assault bike @ gradually escalating pace – last 5s at near all out pace
2nd: 30s burpees, no push-up
3rd: 20s single-arm DB thrusters, right (move fast)
4th: 20s single-arm DB thrusters, left (move fast)

Training notes:
•The no push-up burpees should be an opportunity to recover a bit between the row/bike and the single-arm DB thrusters.
•DB thrusters should be at moderately tough/unbroken weight – but still safe.

B. E2min for 8 sets:
1st: 5 handstand push-ups + 15 box jumps, step down (24”/20”)
2nd: 5 chest-to-bar pull-ups + 20 jumping switch lunges

Training notes:
•16 minutes total
•Scale handstand push-ups and chest-to-bar pull-ups to a challenging upper body pushing and pulling movement.
Record 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    Your email address will not be published.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 *