SLSC is open under Illinois’s Phase 5 guidelines. Check out our response to Covid-19 here.

Workout of the Day

Single-leg hurdles – 3 hurdles
4 sets per leg; Walk back to start
*https://www.youtube.com/watch?v=re0M7vc3yuU
**There should be hurdles in the back somewhere.
+
Touch-and-go broad jumps
5×4 (three short – last one max effort); Rest as needed
+
(Rest as needed)
+
6 min row @ 75%
-Rest 60s
60s row @ 85%
60s row @ 50%
-Into
5 min row @ 75%
-Rest 50s
50s row @ 85%
50s row @ 50%
-Into
4 min row @ 75%
-Rest 40s
40s row @ 85%
40s row @ 50%
-Into
3 min row @ 75%
-Rest 30s
30s row @ 85%
30s row @ 50%
-Into
2 min row @ 75%
-Rest 20s
20s row @ 85%
20s row @ 50%
-Into
1 min row @ 75%
-Rest 10s
10s row @ 85%
10s row @ 50%

PM: MAP, high %, high turnover
5 rounds:
1 min AMRAP @ 85%: 10 thrusters (95/65) + 10 bike calories
-Rest 1 min
1 min AMRAP @ 85%: 10 bar-facing burpees + 10 box jumps, step down (20)
-Rest 1 min
1 min AMRAP @ 85%: Row calories
-Rest 1 min
*Restart each 1 min AMRAP where you left off previously
+
(Rest 10 min)
+
10 min @ 85%:
200’ double KB front rack carry (70/hand – 55/hand)
10 overhead squats (115/75)
+
(Rest 5-10 min)
+
10 min @ 85%:
5 power snatches (135/95) – drop each rep
7 toes-to-bar
9 assault bike calories
+
(Rest 5-10 min)
+
Accumulate 3 min/side side plank with consistent fractioning

  • WANT TO LEARN MORE?

    Come in for a free consultation with one of our expert coaches.

  • Leave a Reply

    Your email address will not be published. Required fields are marked *