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. Rope climb instruction- 5 minutes
Then…
Rope climb to half way
3-5, Rest 30-45s

B. KB front rack RFESS
3×6-8/Leg, 20X1, Rest 90s

C. For times:
4 rounds
21 Wall Balls, tough
15 Russian KB swings, tough
9 HR push up
*15 Minute cap

Performance
A. Rope climb instruction- 5 minutes
Then…
Rope climb/legless rope climb
3-5, Rest 30-45s

B. RFESS- Back rack
3×6-8/Leg, 20X1, Rest 90s

C. For times:
4 rounds
21 Wall Balls (20/14)
15 KB swings (53/35)
9 Ring push ups
*15 Minute cap

  • 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    Your email address will not be published.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 *