Workout of the Day

Fitness Level 1

A. Three sets, not for time, of:
Kip Progression Practice
10-20 Tuck-Ups (or V-Ups)
60 seconds of Doule-Unders

B. Six sets of:
5 Push Press (moderate weight)
Rest 2 minutes

C. Three sets, for times, of:
300m Row
15 Shoulder-to-Overhead
30 Double-Unders (or 60 singles)
Rest 2-4 minutes

Fitness Level 2

A. Muscle-Up Progressions
3 x 20 Kip Swings
3 x 10 False Grip Box Extensions
3 x 10 Seated Muscle-Up with Band
*Notes: we want to get people their muscle-ups. Drills on the low rings are great but will only take you so far, we are going to be trying out a new progression over the next few weeks. Get excited!
**Take no more than 15 minutes

B. Take 5 minutes to work up to a heavy single Press
-then-
Take 10 minutes to work up to a heavy Single Push Press + Jerk

C. Three sets for times, of:
300m Row
15 Shoulder-to-Overhead (105/85lbs)
30 Double-Unders
Rest 2-4 minutes

 

 

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