Friday 31st, Workout of the Day

Fitness/Beginners:

 

Warm up:
Stretch
2 rounds of:
5 Kb swings
10 Push-ups
15 Box jumps


Metcon:
For time:
Run 400 meters
15 walking lunges
30 leg scissors
15 walking lunges
Run 400 meters


leg scissors reference-
http://www.youtube.com/watch?v=mTrVciAphOA


note- on lunges, make sure front knee doesn't pass toe and back knee kisses ground.  Scissors-each leg lift is one rep.   


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

Performance/Intermediate:

Warm up:
Stretch
2 rounds not for time of:
200 meter run
5 burpees
10 box jumps


Strength:
Three rounds of:
Bench Press x 2-3 reps (heavy)
*rest 30 seconds
One arm dumbbell row x 6-8 reps each arm (moderate)
*rest 2 minutes


Dumbbell row reference-
http://www.youtube.com/watch?v=1gOYkpfT9Hc


Metcon:
Four rounds for time of:
5 pull-ups
10 box jumps (24" box)
15 push press (moderate)


note- do jumping pull-ups or use resistance bands if you need to.  Scale the box jump height down too if that's going to be too high.  Practice a few push presses just to find the right weight, remember you're going to be doing 60 so don't bite off more than you can chew.   


After Burner:
2 Minutes x max reps of:
Toes to Bar, or knees to elbows.  If you have access to a set of rings, use them.  They'll be easier.  Standard pull-up will be fine too.  If you're having trouble with T2B or K2E then just hang there and do knee lifts.  Try to see how many times you can raise your knees up to your chest. 

knees to elbows, toes to bar reference-
http://www.youtube.com/watch?v=WmvG6eRNHtw


Post weights and times.