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.