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

Workout of the Day

10 sets:
50’ shuttle run, 10’ increments
-Rest as needed b/w attempts
*Focus on quick change of direction.
(Rest 5-10 min)
10 sets:
1 min assault bike @ 70%
30s assault bike @ 80%
45s assault bike @ 70%
15s assault bike @ 85%
30s assault bike @ 50%

PM: Oly, complex + DOHDL + Gym complex or Push/Pull muscle endurance + Grinder
20 min AMRAP:
5 handstand push-ups
10 pistols, alternating
15 pull-ups
(Rest 10-15 min)
6 rounds for time:
5 power snatches (135/95)
10 box jumps (30″/24″)
15 row calories
10 min assault bike @ Z1


    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    Your email address will not be published.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 *