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

Workout of the Day


A. Pendlay row
Build to a 3RM for today in 10 min at 31×0 tempo
B. 5 min AMRAP:
Renegade rows, no push-up (moderately tough weight)
C. 5 min AMRAP:
Push-ups, hand-release
*Must be done in unbroken sets of 2.
D. 5 min AMRAP:
50’ waiter’s walk, right
50’ waiter’s walk, left


A. Pendlay row
Build to 3RM for today in 10 min at 31×0 tempo
*Pause on the ground. Not touch-and-go.
B. 5 min AMRAP:
Strict pull-ups
C. 5 min AMRAP:
Strict handstand push-ups
D. 5 min AMRAP:
Turkish get-ups, alternating (53/35)


    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    Your email address will not be published.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 *