Thursday 23rd, Workout of the Day

Fitness/Beginners:

 

Warm up:
Stretch, 2 light 20 meter sprints
Push yourself if you feel good


Metcon:
Run 400 meters
EMOTM-every minute on the minute for 10 minutes:
5 Push-ups
15 Mountain Climbers
Run 400 meters


note- EMOTM start your clock for ten minutes and complete the push-ups followed by the mountain climbers and then rest the remainder of that minute.  If you run into then next minute, then rest the remainder of that minute and start the next minute fresh.  Then your 2nd 400 meter run. 


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

Performance/Intermediate:

Warm up:
Stretch/work on shoulder mobility


Strength:
Four rounds of:
Weighted Dips x 4-6 reps
*Rest 20 seconds
Push-ups x max reps
*Rest 2 minutes


Metcon:
Lucky 5's
5 rounds for time of:
5 Power Cleans
5 Front Squats
5 Shoulder to Overhead


note- choose a weight that is moderately heavy.  Try 50-75% body weight.  So I weigh around 190.  I would choose a weight around 115lbs.  This wouldn't be too light or too heavy, just enough to make me struggle linking the lifts together. I want this to be hard but don't be on this workout all day. Go light if you are still new with the motions and/or are struggling with this much volume.  Complete the power cleans and on your last clean begin your front squats and the same for the shoulder to overhead.  Shoulder to overhead is anyway from shoulder rack position to overhead; jerk, press, push press.  Keep track of how many times you rest the bar.  5 total rounds makes 25 reps pre exercise and 75 total reps overall.  Good luck!! 


After Burner:
Death by Sit-up
Perform 1 sit-up the first minute, 2 the second minute, 3 the third and so on until you fail hitting your number of sit-ups within the given minute.


Post weights and times.