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. Back Squat-
4×5, 20X1, Across, R90-120s
*Add 5lbs from last week

B. Rope Climb skill work- 5 minutes
then..
3×2-3 Rope climbs/prone-to-standing rope climbs

C. 20 minutes- 30s on/ 30s off @ 90%
Renegade rows, tough
Slam ball GTOH
Burpees to 45lb plate
assault bike calories

Performance
A. Back Squat-
4×5, 20X1, build, R90-120s
*start slightly heavier then last week

B. Rope climb skill work- 5 minutes
then…
3×2-3 Legless rope climbs/L-sit rope climbs
*start from seated on floor, stop half way if needed

C. 20 minutes- 30s on/ 30s off @ 90%
Renegade rows (1/4 of body weight)
Barbell Ground to overhead (95/65)
Bar facing burpees
Row calories

  • 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    Your email address will not be published.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 *