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.