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

In teams of two, partners alternate as necessary—
From 0:00-10:00—
50 wall balls
50 burpee box jumps
50 wall balls
*Rest the remainder of the time if completed.
**Use moderate load for wall balls.
From 10:00-20:00—
50 Russian KB swings
50 burpee box jumps
50 Russian KB swings
*Rest the remainder of the time if completed.
@ 20:00 —
3 rounds:
90s row @ high effort (Partner 1) – sprint last 10s
90s row @ high effort (Partner 2) – sprint last 10s

Performance

In teams of two, partners alternate as necessary—
From 0:00-10:00—
75 wall balls (20 to 10’/14 to 9’)
50 burpee box jumps (24”/20”)
75 wall balls (20 to 10’/14 to 9’)
*Rest the remainder of the time if completed.
+
From 10:00-20:00—
50 power snatches (75/55)
50 burpee box jumps (24”/20”)
50 power snatches (75/55)
*Rest the remainder of the time if completed.
+
@ 20:00—
E45s for 9 min:
1st: 7s assault bike @ 97-100% (Partner 1)
2nd: 7s assault bike @ 97-100% (Partner 2)

  • 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    Your email address will not be published.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 *