Daily Workout Postpone

Hello followers,

I just would like to thank all of you that have been visiting my blog and following these workouts.  I have thoroughly enjoyed drawing up workouts for all ages and levels of fitness. As of right now, many of you know that I'm planning on moving to Colorado next month to be a snowboard instructor and have really started to devote most of my time into planning and preparation, which is why I'm going to postpone my workout blog.

Thanks again to those that have been giving me feedback

Ryan

Thursday Sept. 20th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
Warm up legs, shoulders

Metcon:
For time:
21-15-9
Pull-ups
Burpees

Jumping pull-up-
http://www.youtube.com/watch?v=K8nFXb4HgwM&feature=relmfu

note-  do jumping pull-ups if your strength isn't quite there yet.  If you're getting better at the pull-ups try to rely on your legs less and let your arms do more work.  If you want, try resistance bands. Do 21 pull-ups then the burpees, after those move onto 15 pull-ups... and so on  


If you want an after burner, scroll down...

Performance/Intermediate:

Warm up:
Stretch
10 burpees
20 walking lunges
Practice kettlebell or dumbbell one arm snatches
http://www.youtube.com/watch?v=GkYdyAM-TSY&feature=related
http://www.youtube.com/watch?v=kjGVdKsXOk8 tips
(one of the best one arm snatch i've ever seen)

Strength:
Four rounds of:
Backsquat x 4-6 reps (3 second lower) moderate to heavy
*rest 30 seconds
Weighted Pull-ups x 2-3 reps (heavy)
*rest 2 minutes

Metcon:
Three rounds for time of:
250 meter run, or run if no rower
10 kettlebell snatches, 5 each arm

note- one arm snatch, please watch the video. Top video is a great demonstration, bottom teaches technique. Practice light weight just get the technique down.  


After Burner:
Max reps in 2 minutes of:
Ground to overhead (men 75#, women 45#)

note- ground to overhead is just a simple power clean to push press or push jerk, you could also deadlift to hang clean which is the same just adding another step in the clean. Ladies lower barbell just under the knees, no need to lower to ground.  That will add too much stress on your back. 


Post weights and times.

Wednesday Sept. 19th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
Two 20 yard sprints
Loosen up legs

Metcon:
Four rounds for max reps of:
Against a 2 minute clock complete:
75 single unders
Max box jumps
*rest 90 seconds

note-  set your clock to count down from 2 minutes. Start the clock and complete all the single unders and jump right into box jumps. No box, do stair jumps. Build a height that is comfortable to manage a lot of reps. Score is number of box jumps per round.   


If you want an after burner, scroll down...

Performance/Intermediate:

Warm up:
Stretch
Roll out any soreness

Strength:
Rest

Metcon:
AMRAP as many rounds/reps as possible in 8 minutes of:
Power clean x 5 reps
Pull-up x 10 reps

rest 4 minutes...

AMRAP as many rounds/reps as possible in 8 minutes of:
Back squat x 5 reps
Box jumps x 10 reps

rest 4 minutes...

AMRAP as many rounds/reps as possible in 8 minutes of:
Sit-ups x 10 reps
Single unders x 20 reps

note- power clean go for moderate weight to heavy weight, something that you can touch and go all 5 reps without resting.  Same with the back squat.   


After Burner:
Five rounds for time of:
25 yard sprint (all out)
*rest one minute


Post weights and times.

Tuesday Sept. 18th, Workout of the Day

Fitness/Beginners:

 

Warm up:
Stretch
200 meter run
10 burpees

Metcon:
For time:
250 meter run
250 jumping jacks
250 meter run

note-  jumping jacks, start off strong. Try to get into a good rhythm. Keep your mind off the number and focus on your breathing.   


If you want an after burner, scroll down...

Performance/Intermediate:

Warm up:
Stretch
Shoulder mobility
(chest should be really tight from yesterdays metcon)

Strength:
Take 12-15 minutes to build to a heavy shoulder press x 1

Metcon:
AMRAP as many rounds/reps as possible in 10 minutes of:
10 kettlebell or dumbbell swings
10 push-ups

note- if you're using a dumbbell for the swings, grip the dumbbell from the end and swing with the weight evenly.  Choose from russian (eye-level) or american (above head-lockout) which ever fits you best. 


After Burner:
50 hollow rocks for time:

Hollow rock-
http://www.youtube.com/watch?v=WxMtbEQFpnw


Post weights and times.

Monday Sept. 17th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
Two rounds of:
10 walking lunges
10 sit-ups
Work on handstand holds, against the wall, freestanding

Metcon:
Four rounds for time of:
5 burpees
10 walking lunges
15 jumping knees to chest (high knees)


note-  on walking lunges, remember back knee kisses the ground and front knee doesn't pass front toe.  Handstands-Still too scared, use the strict press to build up your strength, dumbbell or barbell shoulder to overhead five sets of three (heavy).  On knees to chest, jump straight up and raise your knees as high as you can. Thats one rep.  Try to get into a good rhythm.  


If you want an after burner, scroll down...

Performance/Intermediate:

Warm up:
Stretch
Shoulder mobility

Strength:
Four rounds of:
Hang clean x 3 reps + Front squat x 3 reps (3 second lower)
*rest 2 minutes

Metcon:
For time:
10 dips, 1 pull-up
9 dips, 2 pull-ups
8 dips, 3 pull-ups
and so on...
til' 1 dip, 10 pull-ups

note- begin your hang clean to front rack position three times.  On your last rep, keep the bar in front rack position and perform three front squats.  Remember elbows all the way up, back straight and drive up with your legs. In the video he does a hang squat clean, you do not have to squat. Also choose your weight wisely, three second lower on the front squat. Metcon- be sure to keep a good pace and even breathing. Watch for your rest times.

hang clean to front squat-
http://www.youtube.com/watch?v=uYXPpnRG7mM


After Burner:
100 bicycle crunches for time
work as quick as possible

note- touch fingers behind ears and stretch right elbow to left knee and then left elbow to right knee.
http://www.youtube.com/watch?v=wqoD0Bdggto


Post weights and times.

Friday Sept. 14th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
200 meter run
10 walking lunges
Shoulder mobility

Metcon:
Four rounds for time of:
10 push-ups
15 sit-ups
20 box jumps or stair jumps


note-  work from your knees if you have to. Try to progress to just one knee every other rep or so.  Build a comfortable box jump, nothing too high; these need to be continuous reps. 


If you want an after burner, scroll down...

Performance/Intermediate:

Warm up:
Stretch
Shoulder mobility
Work speed rope efficiency (singles and doubles)

Strength:
Five rounds of:
Bench Press x 3-5 reps (2 sec lower)
*rest 20 seconds
Ring Dips x max reps unbroken
*rest 2 minutes

Metcon:
Three rounds for time:
10 plate overhead walking lunges (pick your poison)
6 renegade rows
200 meter run

note- renegade rows, start with a push-up followed by a right arm dumbbell or kettlebell row, then another push-up followed by a left arm row.   

Renegade rows-
http://www.youtube.com/watch?v=Ggaj8hB0BUY


After Burner:
Pick your poison: Toes to bar, knees to elbows, hanging leg lifts
Two minutes x max reps

reference link-
http://www.youtube.com/watch?v=WmvG6eRNHtw


Post weights and times.

Thursday Sept. 13th, Workout of the Day

Fitness/Beginners:

 

Warm up:
Stretch
50 meter bear crawl
Spend a good amount of time loosening up legs

Metcon:
Run 1 mile, 10 air squats every fresh minute


note-  start your mile, after your first minute goes by do 10 air squats then continue your run. On minute two-ten more air squats and so on.


If you want an after burner, scroll down...

Performance/Intermediate:

Warm up:
Stretch
10 box jumps
10 walking lunges

Strength:
Four rounds of:
Deadlift x 3-5 reps
*rest 2 minutes

Metcon:
Five rounds for time of:
10 box jumps
10 ground to overhead (mens 95#, womens 45-65#)

note- look for full hip extension on box jumps.  GTO, if 95 is heavy scale as needed. Same with womens weight. Ladies, if you're using just a bar, you dont need to lower all the way back to the ground, just lower under the knees.  Drive the weight up out of your clean, please check your form/technique before adding weight. Do not pivot the weight with your back and no reverse curls.
Power clean past the hang clean if you can, if you need that extra step to go from deadlift to hang clean to get the bar to front rack position, that's fine.  She also demonstates a split jerk. I expect a push jerk, push press or shoulder press.  These are all fine. Ground to overhead is any way from the ground to overhead. 

Ground to overhead-
http://www.youtube.com/watch?v=OdvwarB-QN0


After Burner:
oblique side crunches:
3 sets of 15 each side, with or without abmat


Post weights and times.