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. 10 minute AMRAP:
10 Wall balls, tough
200m Run

B1. Double DB hammer curl- 4×10-12, R45s
+
B2. Diamond push ups- 4xAMRAP (-2), R45s
+
B3. DB front raises- 4×10-12, R45s

C. 3 sets:
30s Hollow tuck hold W/ alternating leg extension
Rest 15s
30s low ring plank
Rest 15s

Performance
A. 10 minute AMRAP:
15 Wall balls (20/14)
200m Medball run (20/14)

B1. Double DB hammer curl- 4×10-12, R45s
+
B2. Diamond push ups- 4xAMRAP (-2), R45s
+
B3. DB front raises- 4×10-12, R45s

C. 3 sets:
30s Hollow tuck hold W/ alternating leg extension
Rest 15s
30s low ring plank
Rest 15s

  • 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    Your email address will not be published.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 *