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. EMOTM 8:
1st: 5 Pendlay rows @ 21×0 tempo
2nd: 5 strict presses @ 21×0 tempo
-Into
EMOTM 8:
1st: 45s double DB bent over rows
2nd: 45s DB Z press
B. E2min for 16 min:
1st: 45s ring push-ups @ 21×1 tempo
2nd: 45s DB rows in push-up position, alternating
*Assault bike or row @ 75% effort during rest periods.

Performance

A. EMOTM 8:
1st: 5 strict weighted pull-ups on rings
2nd: 5 strict weighted ring dips
-Into
EMOTM 8:
1st: 45s double DB bent over rows
2nd: 45s DB Z press
B. EMOTM 16:
1st: 1 legless rope climb + 1 strict handstand push-up
2nd: 1 wall climb + 2 kipping toes-to-bar
3rd: 1 legless rope climb + 2 strict handstand push-ups
4th: 1 wall climb + 4 kipping toes-to-bar

*Strict handstand push-ups go up by one, kipping toes-to-bar go up by two

  • 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    Your email address will not be published.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 *