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

Workout of the Day

600m row @ 75%
300m row @ 50%
600m row @ 75%
-Rest 3 min
100m row @ 90%
300m row @ 50%
100m row @ 90%
300m row @ 50%
100m row @ 90%
300m row @ 50%
-Rest 1 min
x3
+
(Rest as needed)
+
3 min assault bike @ 75%
90s burpees, no push-up @ 75%
3 min assault bike @ 75%
-Rest 3 min
15s assault bike @ 90%
1:45 air squats @ recovery pace
15s assault bike @ 90%
1:45 farmer’s walk – light, recovery pace
15s assault bike @ 90%
1:45 step-ups, alternating (20”) – recovery pace
-Rest 1 min
x2

PM: MAP, high %, mixed
7 min AMRAP:
2-4-6-8…toes-to-bar
2-4-6-8…chest-to-bar pull-ups
2-4-6-8…power cleans (185/125)
+
(Rest 5-10 min)
+
20 min AMRAP:
25’ overhead walking lunges (95/65)
8 bar-facing burpees
25’ overhead walking lunges (95/65)
8 assault bike calories
+
(Into)
+
24 min @ 75%:
2:30 assault bike
1:30 step-ups, alternating (24/20)
2:30 row
1:30 farmer’s walk – light

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