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.