Currently set to No Index
Currently set to Follow

Workout of the Day

FITNESS
A. E2min for 5 sets:
3 front squats
 
Training notes:
•Start moderate and build per set.
•Top set tough but not maximal.
 
Record weight used.
 
B. 3 rounds:
1 min assault bike/row @ escalating pace
1 min wall balls
-Rest 1 min
1 min assault bike/row @ escalating pace
1 min burpee box jumps
-Rest 1 min
 
Training notes:
•Start moderate on bike and row each round and escalate to a challenging pace by the end of the 1 min interval.
•Bike/row should be challenging, but prioritize being able to go unbroken (or close to it) on KB and jumps over cyclical pace.
 
Record reps completed.
 
PERFORMANCE
A. E2min for 5 sets:
Sets 1-3: 4 front squats
Sets 4-5: 2 front squats
 
Training notes:
•Start moderate and build per set.
•Top set tough but not maximal.
 
Record weight used.
 
B. 3 rounds:
1 min assault bike/row @ escalating pace
1 min wall balls (20 to 10’/14 to 9’)
-Rest 1 min
1 min assault bike/row @ escalating pace
1 min burpee box jumps (24″/20″)
-Rest 1 min
 
Training notes:
•Start moderate on bike and row each round and escalate to a challenging pace by the end of the 1 min interval.
•Bike/row should be challenging, but prioritize mixed work over pace on cyclical pieces.
 
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    Your email address will not be published.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 *