Wednesday 29th, Workout of the Day

Fitness/Beginners:

 

Warm up:
Stretch
Run 100 meters
50 meter bear crawl


Metcon:
Four rounds for max reps of:
60 seconds of goblet squats
60 seconds of rest
60 seconds of burpees
60 seconds of rest


goblet squat reference-
http://www.youtube.com/watch?v=zEqdT7YCgsM


note- jot down reps a total number of reps for all four rounds.  After your burpees, rest for 60 seconds then begin round two on your goblet squats. 


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

Performance/Intermediate:

Warm up:
Stretch
Work on shoulder mobility
Overhead squat technique
2 rounds not for time, but efficiency
200 meter run
5 burpees
10 box jumps


Strength:
Rest, Thursday will be rough


Metcon:
21-15-9
Overhead squats
Dips (standard or rings)


Overhead squat reference-
http://www.youtube.com/watch?v=kTc8kY3kz0g


note- practice the overhead squat a lot before adding weight.  Choose a light weight for the metcon, your arms are going to be dead from the dips, so adding to much weight will make the stability of your OHS really hard to manage.   


After Burner:
 "Tabata push press"
8 rounds
20 seconds of push press 45#/25#
10 seconds of rest

score is the lowest number of all the rounds, so if one of the rounds you only manage 4 push presses and that's your lowest round.  Your score is 4.  Feel free to add weight if you see fit.  45# men and 25# women.  If you have to scale down, that's fine too. Good luck


Post weights and times.