Daily Workout Postpone

Hello followers,

I just would like to thank all of you that have been visiting my blog and following these workouts.  I have thoroughly enjoyed drawing up workouts for all ages and levels of fitness. As of right now, many of you know that I'm planning on moving to Colorado next month to be a snowboard instructor and have really started to devote most of my time into planning and preparation, which is why I'm going to postpone my workout blog.

Thanks again to those that have been giving me feedback

Ryan

Thursday Sept. 20th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
Warm up legs, shoulders

Metcon:
For time:
21-15-9
Pull-ups
Burpees

Jumping pull-up-
http://www.youtube.com/watch?v=K8nFXb4HgwM&feature=relmfu

note-  do jumping pull-ups if your strength isn't quite there yet.  If you're getting better at the pull-ups try to rely on your legs less and let your arms do more work.  If you want, try resistance bands. Do 21 pull-ups then the burpees, after those move onto 15 pull-ups... and so on  


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

Performance/Intermediate:

Warm up:
Stretch
10 burpees
20 walking lunges
Practice kettlebell or dumbbell one arm snatches
http://www.youtube.com/watch?v=GkYdyAM-TSY&feature=related
http://www.youtube.com/watch?v=kjGVdKsXOk8 tips
(one of the best one arm snatch i've ever seen)

Strength:
Four rounds of:
Backsquat x 4-6 reps (3 second lower) moderate to heavy
*rest 30 seconds
Weighted Pull-ups x 2-3 reps (heavy)
*rest 2 minutes

Metcon:
Three rounds for time of:
250 meter run, or run if no rower
10 kettlebell snatches, 5 each arm

note- one arm snatch, please watch the video. Top video is a great demonstration, bottom teaches technique. Practice light weight just get the technique down.  


After Burner:
Max reps in 2 minutes of:
Ground to overhead (men 75#, women 45#)

note- ground to overhead is just a simple power clean to push press or push jerk, you could also deadlift to hang clean which is the same just adding another step in the clean. Ladies lower barbell just under the knees, no need to lower to ground.  That will add too much stress on your back. 


Post weights and times.

Wednesday Sept. 19th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
Two 20 yard sprints
Loosen up legs

Metcon:
Four rounds for max reps of:
Against a 2 minute clock complete:
75 single unders
Max box jumps
*rest 90 seconds

note-  set your clock to count down from 2 minutes. Start the clock and complete all the single unders and jump right into box jumps. No box, do stair jumps. Build a height that is comfortable to manage a lot of reps. Score is number of box jumps per round.   


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

Performance/Intermediate:

Warm up:
Stretch
Roll out any soreness

Strength:
Rest

Metcon:
AMRAP as many rounds/reps as possible in 8 minutes of:
Power clean x 5 reps
Pull-up x 10 reps

rest 4 minutes...

AMRAP as many rounds/reps as possible in 8 minutes of:
Back squat x 5 reps
Box jumps x 10 reps

rest 4 minutes...

AMRAP as many rounds/reps as possible in 8 minutes of:
Sit-ups x 10 reps
Single unders x 20 reps

note- power clean go for moderate weight to heavy weight, something that you can touch and go all 5 reps without resting.  Same with the back squat.   


After Burner:
Five rounds for time of:
25 yard sprint (all out)
*rest one minute


Post weights and times.

Tuesday Sept. 18th, Workout of the Day

Fitness/Beginners:

 

Warm up:
Stretch
200 meter run
10 burpees

Metcon:
For time:
250 meter run
250 jumping jacks
250 meter run

note-  jumping jacks, start off strong. Try to get into a good rhythm. Keep your mind off the number and focus on your breathing.   


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

Performance/Intermediate:

Warm up:
Stretch
Shoulder mobility
(chest should be really tight from yesterdays metcon)

Strength:
Take 12-15 minutes to build to a heavy shoulder press x 1

Metcon:
AMRAP as many rounds/reps as possible in 10 minutes of:
10 kettlebell or dumbbell swings
10 push-ups

note- if you're using a dumbbell for the swings, grip the dumbbell from the end and swing with the weight evenly.  Choose from russian (eye-level) or american (above head-lockout) which ever fits you best. 


After Burner:
50 hollow rocks for time:

Hollow rock-
http://www.youtube.com/watch?v=WxMtbEQFpnw


Post weights and times.

Monday Sept. 17th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
Two rounds of:
10 walking lunges
10 sit-ups
Work on handstand holds, against the wall, freestanding

Metcon:
Four rounds for time of:
5 burpees
10 walking lunges
15 jumping knees to chest (high knees)


note-  on walking lunges, remember back knee kisses the ground and front knee doesn't pass front toe.  Handstands-Still too scared, use the strict press to build up your strength, dumbbell or barbell shoulder to overhead five sets of three (heavy).  On knees to chest, jump straight up and raise your knees as high as you can. Thats one rep.  Try to get into a good rhythm.  


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

Performance/Intermediate:

Warm up:
Stretch
Shoulder mobility

Strength:
Four rounds of:
Hang clean x 3 reps + Front squat x 3 reps (3 second lower)
*rest 2 minutes

Metcon:
For time:
10 dips, 1 pull-up
9 dips, 2 pull-ups
8 dips, 3 pull-ups
and so on...
til' 1 dip, 10 pull-ups

note- begin your hang clean to front rack position three times.  On your last rep, keep the bar in front rack position and perform three front squats.  Remember elbows all the way up, back straight and drive up with your legs. In the video he does a hang squat clean, you do not have to squat. Also choose your weight wisely, three second lower on the front squat. Metcon- be sure to keep a good pace and even breathing. Watch for your rest times.

hang clean to front squat-
http://www.youtube.com/watch?v=uYXPpnRG7mM


After Burner:
100 bicycle crunches for time
work as quick as possible

note- touch fingers behind ears and stretch right elbow to left knee and then left elbow to right knee.
http://www.youtube.com/watch?v=wqoD0Bdggto


Post weights and times.

Friday Sept. 14th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
200 meter run
10 walking lunges
Shoulder mobility

Metcon:
Four rounds for time of:
10 push-ups
15 sit-ups
20 box jumps or stair jumps


note-  work from your knees if you have to. Try to progress to just one knee every other rep or so.  Build a comfortable box jump, nothing too high; these need to be continuous reps. 


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

Performance/Intermediate:

Warm up:
Stretch
Shoulder mobility
Work speed rope efficiency (singles and doubles)

Strength:
Five rounds of:
Bench Press x 3-5 reps (2 sec lower)
*rest 20 seconds
Ring Dips x max reps unbroken
*rest 2 minutes

Metcon:
Three rounds for time:
10 plate overhead walking lunges (pick your poison)
6 renegade rows
200 meter run

note- renegade rows, start with a push-up followed by a right arm dumbbell or kettlebell row, then another push-up followed by a left arm row.   

Renegade rows-
http://www.youtube.com/watch?v=Ggaj8hB0BUY


After Burner:
Pick your poison: Toes to bar, knees to elbows, hanging leg lifts
Two minutes x max reps

reference link-
http://www.youtube.com/watch?v=WmvG6eRNHtw


Post weights and times.

Thursday Sept. 13th, Workout of the Day

Fitness/Beginners:

 

Warm up:
Stretch
50 meter bear crawl
Spend a good amount of time loosening up legs

Metcon:
Run 1 mile, 10 air squats every fresh minute


note-  start your mile, after your first minute goes by do 10 air squats then continue your run. On minute two-ten more air squats and so on.


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

Performance/Intermediate:

Warm up:
Stretch
10 box jumps
10 walking lunges

Strength:
Four rounds of:
Deadlift x 3-5 reps
*rest 2 minutes

Metcon:
Five rounds for time of:
10 box jumps
10 ground to overhead (mens 95#, womens 45-65#)

note- look for full hip extension on box jumps.  GTO, if 95 is heavy scale as needed. Same with womens weight. Ladies, if you're using just a bar, you dont need to lower all the way back to the ground, just lower under the knees.  Drive the weight up out of your clean, please check your form/technique before adding weight. Do not pivot the weight with your back and no reverse curls.
Power clean past the hang clean if you can, if you need that extra step to go from deadlift to hang clean to get the bar to front rack position, that's fine.  She also demonstates a split jerk. I expect a push jerk, push press or shoulder press.  These are all fine. Ground to overhead is any way from the ground to overhead. 

Ground to overhead-
http://www.youtube.com/watch?v=OdvwarB-QN0


After Burner:
oblique side crunches:
3 sets of 15 each side, with or without abmat


Post weights and times.

Wednesday Sept. 12th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
50 jump ropes or 50 jumping jacks

Metcon:
3 rounds for time of:
Weighted step-ups
10 jumping pull-ups
20 anchored sit-ups


note-  step-ups, use any height comfortable. If you do not have any weights grab and hold anything that is fairly heavy. Still having trouble finding something to use. Find a broom stick or mop and hold that overhead. Step up with one leg followed by the next, then back down. Alternate legs. Jumping pull-ups are just how they sound, use your momentum to pull yourself or chin even or past the bar.  On the sit-ups, if don't have anything to anchor your feet, that's fine. Just do regular sit-ups.

jumping pull-up-
http://www.youtube.com/watch?v=K8nFXb4HgwM

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

Performance/Intermediate:

Warm up:
Stretch
200 meter run
10 box jumps
10 Ground to overhead (45# bar)

Strength:
Ring Rows x 6-8 reps (slow and steady)
*rest 60 seconds

ring row-
http://www.youtube.com/watch?v=mGDgH3yBDmk

Metcon:
For time:
400 meter run
40 air squats
300 meter run
30 air squats
200 meter run
20 air squats
100 meter run
10 air squats

note- rest as needed. Your legs are gonna burn.  Push through as fast as you can. 

After Burner:
Max reps in 2 minutes of:
Mountain climbers

mountain climbers-
http://www.youtube.com/watch?v=RA9Xhv2ktgw


Post weights and times.

Tuesday Sept. 11th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
400 meter jog/run

Metcon:
For time:
100 burpees

note-  start off strong 15-20 a minute. Try to get a good start. Rest as needed.

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

Performance/Intermediate:

Warm up:
Stretch
Light row/run
Shoulder mobility

Strength:
Four rounds of:
Single arm shoulder press x 3-5 reps each arm
*rest 30 seconds
Push-ups x max reps til broken
*rest 2 minutes

Metcon:
For time:
100 burpees

note- start off strong 15-20 a minute. Try to get a good start. Rest as needed.

After Burner:
Max reps in 2 minutes of:
Stability ball-knees to chest

reference link-
http://www.youtube.com/watch?v=Cb7UZqeuMI8


Post weights and times.

Monday Sept. 10th, Workout of the Day

Fitness/Beginners:

 

Warm up:
Stretch
Work on shoulder mobility

Metcon:
Four rounds for time:
10 push-ups
15 box jumps (16-24" box)
200 meter run

note-  use assistance on push-ups if necessary,...knees or inclined against a 24" object.   Make sure to get full hip extension on the top of box.

Incline push-ups-
http://www.youtube.com/watch?v=Z0bRiVhnO8Q

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

Performance/Intermediate:

Warm up:
Stretch
Run 400 meters
Jump rope, speed and efficiency-single and doubles

Strength:
Five rounds of:
Deadlift x 2-3 reps (heavy)
*rest 20 seconds
Ab wheel rollouts x 6-8 reps
*rest 2 minutes

Metcon:
Three rounds for time of:
250 meter row (preferred) no rower-run
20 walking lunges (weighted)
10 Dips

Rowing mechanics-
http://www.youtube.com/watch?v=klyIc49y-9c

note- on deadlift go for 2 or 3 rep max.  Make sure you have perfect mechanics.  Lunges-back knee kisses the ground and front knee doesn't pass toe.


After Burner:
Work on wall stands or handstand holds. Try to get a max handstand hold for time or handstand walk for distance.  If you're having problems getting into a hold, use help to assist your hold against a wall. 

Handstand holds/wall climbs-
http://www.youtube.com/watch?v=RAO7OG077Ac&feature=related


Post weights and times.

Friday Sept. 7th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
200 meter run
20 walking lunges
20 sit-ups


Metcon:
Every minute on the minute for ten minutes:
5 burpee box jumps


note-  burpee box jumps are just a burpee performed right in front of a box then jumping onto the box. make sure to extend your hips all the way out on your standing part of the box jump. In the video he extends his hips as he jumps off the box. that's fine too.   

-burpee box jumps
http://www.youtube.com/watch?v=E5TOVmvuNX4&feature=related


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

Performance/Intermediate:

Warm up:
Stretch
2 rounds of:
5 pull-ups
10 push-ups


Strength:
Four rounds of:
Bench Press x 3-5 reps (heavy)
*rest 30 seconds
Pull-ups x 3-5 reps weighted
*rest 2 minutes


Metcon:
For time:
5 jump tucks, knees to chest
10 pull-ups
20 push-ups
30 sit-ups
20 push-ups
10 pull-ups
5 jump tucks, knees to chest


note-  none


After Burner:
Five sets of:
40 yard sprint (time)
or....
50 meter row (sprint) time
be sure you row with proper mechanics before going all out
http://www.youtube.com/watch?v=klyIc49y-9c
notice the movement, legs-arms, then arms-legs

Post weights and times.

Thursday Sept. 6th, Workout of the Day

Fitness/Beginners:

 

Warm up:
Stretch
400 meter run/jog/row


Metcon:
Three rounds for max reps of:
60 seconds of kettlebell swings (light/moderate)
30 seconds of rest
60 seconds of jumping pull-ups
30 seconds of rest


note- if you don't have a kb just use a dumbbell-light to moderate weight. to perform a jumping pull-up, jump up and grab the bar, while you're still in the air just use your arms enough to guide your chin even or past the bar.  That's one.     

-jumping pull-up reference
http://www.youtube.com/watch?v=K8nFXb4HgwM

-kb swing reference
http://www.youtube.com/watch?v=RAtfVeOD5xg


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

Performance/Intermediate:

Warm up:
Stretch
2 rounds of:
200 meter run
10 kettlebell swings (light/moderate)


Strength:
Four rounds of:
Back Squat x 6-8 reps, 2 second descend
*rest 20 seconds
Dips x max reps unbroken, (rings or bar)
*rest 2 minutes


Metcon:
For time:
15 burpee box jumps
400 meter run
15 burpee box jumps
*box jump whatever feels comfortable, moderate height

note- burpee box jumps are just a burpee performed right in front of a box then jumping onto the box. make sure to extend your hips all the way out on your standing part of the box jump.  In the video he extends his hips as he jumps off the box. that's fine too. 

-burpee box jumps
http://www.youtube.com/watch?v=E5TOVmvuNX4&feature=related


After Burner:
tabata push-up
8 rounds
20 seconds of push up
10 seconds of rest
count your reps each round, lowest round is your score


Post weights and times.

Wednesday Sept. 5th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
25 jumping jacks
2-20 yard sprints


Metcon:
Five rounds of:
3 vertical jumps (close to max height)
3 squats, or walking lunges
3 longs jumps (max distance per jump)


note- use arms to dig in for help with thrust on jumps   


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

Performance/Intermediate:

Warm up:
Stretch
Work leg mobility/flexibility
Practice handstand holds, free or against wall


Strength:
Rest


Metcon:
For time:
21-15-9
65# Thrusters
Burpees


note- warm up with bar and feel out the weights that you want to use to tackle on the workout.  Be careful those burpees will sneak up on you. Wanna go hard, add more weight.

-thruster reference with Chris Speallar in India
http://www.youtube.com/watch?v=Xg3ZcHAj-Oc


After Burner:
Max reps in 2 minutes of:
plank to push-up


Post weights and times.

Tuesday Sept 4th, Workout of the Day

Fitness/Beginners:

 

Warm up:
Stretch
20 walking lunges


Metcon:
Three rounds for time of:
50 sit-ups
400 meter run/jog


note- sit-ups either anchored or with abmat.    


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

Performance/Intermediate:

Warm up:
Stretch
10 burpees
20 box jumps
*practice jump rope speed and efficiency


Strength:
Four rounds of:
Shoulder Press x 3-5 reps (moderate/heavy)
*rest 20 seconds
Ab wheel roll outs x 6-8 reps (slow and steady)
*rest 2 minutes


Metcon:
Three rounds each for time of:
400 meter run
30 single unders
20 Kettlebell swings, or dumbbell (moderate/light)
10 Box jumps (16"-24"height)
*rest 2 minutes


note- if you don't have an ab wheel, barbells work well with a ten on each side.  Go Russian swings for the kb or dumbbell.  Try for eye level or a little higher. 

Kettlebell swing reference-
http://www.youtube.com/watch?v=RAtfVeOD5xg


After Burner:
Max reps in 2 minutes of:
Hollow rocks

Hollow rock reference-
http://www.youtube.com/watch?v=WxMtbEQFpnw


Post weights and times.

Monday 3rd, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
50 single unders
200 meter run


Metcon:
"Susan"
5 rounds for time of:
Run 200 meters
10 Push-ups
10 Squats


note- do walking lunges if you are having trouble with air squat technique.   


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

Performance/Intermediate:

Warm up:
Stretch
Mobility, foam roll any sore/tightness


Strength:
Five rounds of:
Power cleans x 3 reps @ 1.1.1
(10 second rest between singles)
*rest 2-3 minutes after heavy sets


Power clean reference-
http://www.youtube.com/watch?v=y_ifTr4G3Q0

front rack references, to help keep elbows out/up-
http://www.youtube.com/watch?v=9e032AQ-mOA


Metcon:
"Susan"
5 rounds for time of:
Run 200 meters
10 Push-ups
10 Squats


note- make sure you explode out of your deadlift to help throw the weight up while you drive the weight with your jump/shrug.  With correct form you'll notice that the weight flies up for you.  Please no reverse curls!!


After Burner:
3 sets of:
60 second plank right side
60 second plank left side
*rest 20 seconds


Post weights and times.