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:
Halting clean deadlift + Clean pull + Power clean w/ 1s pause in receiving position

B. 24 min:
30s DB push presses
-Rest 30s
30s assault bike
-Rest 30s
30s KB swings
-Rest 30s
30s row

Performance

A. EMOTM 8:
1st: 3 tall cleans
2nd: 5 touch-and-go push press
*Same weight for each movement. Build throughout as able while maintaining good positions.

B. 24 min:
30s single-arm KB thrusters (53/35)
*Right arm first time through, left arm second time through.
-Rest 30s
30s box jumps, step down (24”/20”)
-Rest 30s
30s air squats – 1 rep every 2-3s
-Rest 30s
30s hang power cleans (115/75)
-Rest 30s
30s deadlifts (115/75)
-Rest 30s
30s DB snatches, alternating (30/20)
-Rest 30s

  • 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    Your email address will not be published.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 *