Workout of the Day

Fitness Level 1

A. Five sets of:
6 Back Squats – as heavy as possible 
Rest 2-3 minutes
*try to increase the weights from last week. 

B. Three, for times, of:
5 Thrusters (heavy)
10 Kettle-Bell Swings
20 Double-Unders (or 60 singles)
-then, rest 3 minutes-
Three sets, for times, of:
5 Pull-Ups or 10 Jumping Pull-Ups
10 Thrusters (lighter)
20 Double-Unders (or 60 singles)
*Alternate with a partner every set. 

 

Fitness Level 2

A. Back Squat
Set 1 – 5 @ 50%
Set 2 – 5 @ 60%
Set 3 – 5 @ 70%
Set 4-7 (4 sets) – 3 @ 75%+
Rest 2-3 minutes
*Same % as last week, if feeling good, move up in weight. 

B. Three sets, for times, of:
5 Thrusters (115/75lbs)
10 Kettle-Bell Swings
20 Double-Unders
-then, rest 3 minutes-
Three sets, for times, of:
5 Pull-Ups
10 Thrusters (95/65lbs)
20 Double-Unders    
*Alternate with a partner every set. 

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