Monday 27th, Workout of the Day

Fitness/Beginners:

 

Warm up:
Stretch, 400 meter run/jog
50 meter bear crawl


Metcon:
4 rounds for time of:
5 man makers (weighted)
15 jumping jacks or jump tucks
200 meter run
*rest 60 seconds between rounds


Man Maker reference-
http://www.youtube.com/watch?v=gczI5sINn9U


note- ladies go for like 5-10 or 15lbs. Jacks are easier than the tucks, so if you're feeling good go for the jump tucks. 


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

Performance/Intermediate:

Warm up:
Stretch/shoulder mobility
3-20 yard sprints
1st @ 75%
2nd @ 85%
3rd @ 95-100%


Strength:
Four rounds of:
Push Press x 3-5 reps


Push Press reference-
http://www.youtube.com/watch?v=g0gEsMc1JZ4


Metcon:
Four round for max reps of:
60 seconds of thrusters (light to moderate weight)
60 seconds of rest
60 seconds of burpees
60 seconds of rest


Thruster reference-
http://www.youtube.com/watch?v=sWdo3dxgROI


note- practice the thruster exercise a few times before adding weights.  Please watch the the video on thrusters.  It's by Jason Khalipa and is a great source for what to do and not to do on thrusters.  Essentially the thruster broken down is just a front squat and a push press put together all in one movement. 


After Burner:
2 rounds of:
Left side planks x 60 seconds
Right side planks x 60 seconds
(if you are struggling take shorts rests)


Post weights and times.