Thursday 30th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
30 meter sprint
25 jumping jacks
5 burpees


Metcon:
3 Rounds for time of:
10 Burpees
20 Kettlebell swings (russian-eye level) or dumbbell swing


kettlebell swing reference-
http://www.youtube.com/watch?v=eTS7t_HyR0c


note- fly through this workout as fast as you can.  Make sure to thrust the kb or dumbbell up with your hips.  If the kettlebell is drooping down then you're using too much arms.  Choose a light to moderate weight here. 


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

Performance/Intermediate:

Warm up:
Stretch
Warm up legs, box jumps, jump rope
400 meter run


Strength:
Four rounds of:
Deadlift x 4-6 reps (moderate to heavy weight)
*rest 20 seconds
Push-ups x max reps
*rest 2 minutes


Metcon:
For time:
Run 800 meters or Row 1000
50 Barbell thrusters
30 Sit-ups


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


note- warm up a lot on the deadlifts.  I want perfect form.  If you can, place a mirror to your side and keep an eye on your technique or just turn the bar to the side-perpendicular to the wall/mirror.  If you lose form or your back starts to curve, go down in weight.  Remember head up and chest out, lift with legs. 


After Burner:
Death by pull-up
1 pull-up the first minute, 2 the second minute, 3 the third minute, resting the remainder of the minute until the fresh minute, and so on until you fail the number of reps that minute.   Good luck.


Post weights and times.