Monday 20th, Workout of the Day

Fitness/Beginners:

Burpee Monday :)

Warm up:
Stretch/Light jog/Bike ride

Metcon:
7 Rounds for time of:
7 Squats
7 Burpee's

air squat reference-
http://www.youtube.com/watch?v=xDdSZmWNYQI

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

note- If you are having trouble with your air squat and/or don't feel too comfortable with them yet, do walking lunges. Every round start with the opposite leg.  Burpee-chest to ground, jump and clap hands.  If you choose to do the walking lunge-squat until front leg is parallel to the ground, back knee should kiss the ground or be very close. You don't need to smash your knee off the ground.  Also make sure your front knee DOES NOT pass your toe, bad on your knee's. 

Performance/Intermediate:

Warm up:
Stretch/500 meter row/400 meter run
Roll out legs, make sure they are very loose

Strength:
Deadlift
5 sets of  3
Build to a heavy 3 rep, no max (keep perfect form)
If you lose your form go down in weight

Metcon:
50 Burpee Pull-ups for time

After Burner:
2 minutes of:
Ab wheel rollouts x max reps
If you're brave try standing, but I must warn you-these are rough.  Try to get max reps from knee's extending all the way out. 

ab wheel rollout reference:
http://www.youtube.com/watch?v=c0nJWHb6WZU

note- burpee pull-up is a burpee under the pull-up bar and as you jump up do a pull-up. So pretty much a burpee and a jumping pull-up all in one rep.    

Post weights and times.