Thursday Sept. 20th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
Warm up legs, shoulders

Metcon:
For time:
21-15-9
Pull-ups
Burpees

Jumping pull-up-
http://www.youtube.com/watch?v=K8nFXb4HgwM&feature=relmfu

note-  do jumping pull-ups if your strength isn't quite there yet.  If you're getting better at the pull-ups try to rely on your legs less and let your arms do more work.  If you want, try resistance bands. Do 21 pull-ups then the burpees, after those move onto 15 pull-ups... and so on  


If you want an after burner, scroll down...

Performance/Intermediate:

Warm up:
Stretch
10 burpees
20 walking lunges
Practice kettlebell or dumbbell one arm snatches
http://www.youtube.com/watch?v=GkYdyAM-TSY&feature=related
http://www.youtube.com/watch?v=kjGVdKsXOk8 tips
(one of the best one arm snatch i've ever seen)

Strength:
Four rounds of:
Backsquat x 4-6 reps (3 second lower) moderate to heavy
*rest 30 seconds
Weighted Pull-ups x 2-3 reps (heavy)
*rest 2 minutes

Metcon:
Three rounds for time of:
250 meter run, or run if no rower
10 kettlebell snatches, 5 each arm

note- one arm snatch, please watch the video. Top video is a great demonstration, bottom teaches technique. Practice light weight just get the technique down.  


After Burner:
Max reps in 2 minutes of:
Ground to overhead (men 75#, women 45#)

note- ground to overhead is just a simple power clean to push press or push jerk, you could also deadlift to hang clean which is the same just adding another step in the clean. Ladies lower barbell just under the knees, no need to lower to ground.  That will add too much stress on your back. 


Post weights and times.