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
A. 10 minutes kipping skill work

Training notes:
•Keep progressing from where you were last week.

B. 20 min AMRAP:
15 bike/row calories
12 DB hang squat cleans (tough)
9 burpee pull-ups

Training notes:
•Can set up burpee pull-ups to be able to do jumping pull-ups.

Record reps completed.

PERFORMANCE
A. 10 minutes kipping skill work

Training notes:
•Practice muscle-up kipping.

B. 20 min AMRAP:
15 bike/row calories
12 sandbag-over-shoulder (150/100)
9 bar muscle-ups

Training notes:
•Reduce reps as necessary so that you can keep moving – but this should be tough.

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    Your email address will not be published.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 *