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 9:
1st: 20-40s FLR on rings – in external rotation if possible
2nd: 30-45s suitcase hold, right
3rd: 30-45s suitcase hold, left

B. In teams of two:
5 min AMRAP:
Burpees
*Partner holds plank while other partner works. Switch as necessary.
-Into
5 min AMRAP:
DB thrusters
*Partner holds bottom of air squat while other partner works. Switch as necessary.
-Into
5 min AMRAP:
Burpees
*Partner holds plank while other partner works. Switch as necessary.
-Into
5 min AMRAP:
Russian KB swings
*Partner holds bottom of air squat while other partner works. Switch as necessary.

Performance

A. EMOTM 9:
1st: 20-40s support on rings in external rotation
2nd: 30-45s suitcase hold, right
3rd: 30-45s suitcase hold, left

B. In teams of two:
5 min AMRAP:
Burpees
*Partner holds plank while other partner works. Switch as necessary.
-Into
5 min AMRAP:
Thrusters (75/55)
*Partner holds bottom of air squat while other partner works. Switch as necessary.
-Into
5 min AMRAP:
Burpees
*Partner holds plank while other partner works. Switch as necessary.
-Into
5 min AMRAP:
Hang power snatches (75/55)
*Partner hangs from pull-up bar while other partner works. Switch as necessary

  • 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    Your email address will not be published.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 *