SLSC is now open in accordance with Chicago’s Phase 4 guidelines. Check out our response to COVID-19 here.

Workout of the Day

FITNESS & PERFORMANCE
A. EMOM 12:
1st: 15s row/assault bike @ near all out pace
2nd: 20s squat clean thrusters @ moderately tough weight
3rd: 10s row/assault bike @ near all out pace
4th: Rest

Training notes:
•Each piece of this should be difficult – but you shouldn’t be accumulating too much fatigue throughout. You should feel close to recovered after each round when you’re starting the bike/row again.
•Squat clean thrusters should be at moderately tough/unbroken weight.

B. EMOM 15:
1st: 30s power cleans
2nd: 30s front rack reverse lunges
3rd: 30s assault bike/row

Training notes:
•Moderate weight – movements should remain unbroken.

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    Your email address will not be published.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 *