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.