Fitness/Beginners:
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.
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