Workout of the Day

Fitness Level 1

A. Five sets, not for time, of:
Max Ring Rows
8-12 One Arm Kettlebell Rows @ 31X1
30-60 second Weighted Plank

B. Five sets of:
5 Bench Press @ moderate-heavy
Rest 2-3 minutes

C. For time:
20 Push Press
400m Row

 

Fitness Level 2

A. Bench Press
Sets 1-5 – work up to a moderate-heavy Single
Sets 6-8 (3 sets) – 5 reps @ 70%+ of Single
Rest 2-3 minutes

B. Muscle-Up Progressions
3 x 20 Kip Swings
3 x 10 Box Extension
3 x 10 Seated Banded MU
or 
Strength Progressions
Three sets of:
Max Ring Rows or Pull-Ups
Max Dips (Rings or Bar)

C. For time:
20 Shoulder-to-Overhead (155/105lbs)
400m Row
*4 minute time cap. 

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