Friday 24th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch, 25 jumping jacks
25 single unders


Metcon:
20 Rounds for time of:
1 Burpee
5 Air Squats


Air squat link
http://www.youtube.com/watch?v=xDdSZmWNYQI


note- total 20 burpee's and 100 air squats.  If you still want to do walking lunges instead of air squats. That's fine too.  Complete one burpee then 5 air squats and that's round 1. Do 20 for time.


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

Performance/Intermediate:

Warm up:
Stretch/200 meter run
10 Burpees
10 walking lunges


Strength:
Four rounds of:
Bulgarian Split Squats x 4-6 reps each leg (weighted)


-Bulgarian Split Squat reference
http://www.youtube.com/watch?v=1CvEs-TOIKM


Metcon:
Two Rounds for time:
6 Jumping Lunges
12 Pull-ups
24 Box Jumps (20-24" Box)
48 Single Unders


-Jumping Lunge reference
http://www.youtube.com/watch?v=au8eq18PEoU


note- practice the Bulgarian split squat exercise a few times before adding weight.  Also, start light and go heavy.  So maybe 2-10lb dumbbells until you get the hang of it.  Add weight to your potential, but trust me these will sneak up on you, especially in this metcon.  The reps should be slow and steady.  Make sure your front knee comes nowhere near your toe.  Metcon-jumping lunges are just walking lunges in place and you jump from one lunge to the next.  You should stay in the same spot.  If you can manage to do double unders, i'll take 24 double unders instead of 48 singles.  If not stick to singles.  Oh, and if you cant jump that high 24 times in a row, lower the height to something that you can manage.  I don't want to hear about smashed shins.  Those kill!!  Good luck....


After Burner:
30 Hollow rocks for time
Rock back and forth is 1
http://www.youtube.com/watch?v=WxMtbEQFpnw


Post weights and times.