Thursday Sept. 6th, Workout of the Day

Fitness/Beginners:

 

Warm up:
Stretch
400 meter run/jog/row


Metcon:
Three rounds for max reps of:
60 seconds of kettlebell swings (light/moderate)
30 seconds of rest
60 seconds of jumping pull-ups
30 seconds of rest


note- if you don't have a kb just use a dumbbell-light to moderate weight. to perform a jumping pull-up, jump up and grab the bar, while you're still in the air just use your arms enough to guide your chin even or past the bar.  That's one.     

-jumping pull-up reference
http://www.youtube.com/watch?v=K8nFXb4HgwM

-kb swing reference
http://www.youtube.com/watch?v=RAtfVeOD5xg


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

Performance/Intermediate:

Warm up:
Stretch
2 rounds of:
200 meter run
10 kettlebell swings (light/moderate)


Strength:
Four rounds of:
Back Squat x 6-8 reps, 2 second descend
*rest 20 seconds
Dips x max reps unbroken, (rings or bar)
*rest 2 minutes


Metcon:
For time:
15 burpee box jumps
400 meter run
15 burpee box jumps
*box jump whatever feels comfortable, moderate height

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


After Burner:
tabata push-up
8 rounds
20 seconds of push up
10 seconds of rest
count your reps each round, lowest round is your score


Post weights and times.