Workout of the Day

Fitness Level 1

A. Three sets, not for time, of:
5-10 Kip Swings or 15-30 second Active Hang
30-60 seconds of Double-Under Practice
5-15 Tuck-Ups

B. Five sets of:
3 Shoulder Press + 3 Push Press
Rest 60-90 seconds

C. For time:
1000m Row
-then-
Two sets of:
15 Burpees
30 Double-Unders (or 90 singles)

 

Fitness Level 2

A. Three sets, not for time, of:
1-5 Muscle-Ups
30-50 unbroken Double-Unders
5-12 Toes-to-Bar

B. Take 12 minutes to work up to a heavy set of the following complex:
2 Push Press + 1 Jerk

C. For time:
1000m Row
-then-
Two sets of:
15 Burpees
15 Shoulder-to-Overhead (135/95lbs)
30 Double-Unders
*12 minute time cap. 

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