Tuesday Sept. 18th, Workout of the Day

Fitness/Beginners:

 

Warm up:
Stretch
200 meter run
10 burpees

Metcon:
For time:
250 meter run
250 jumping jacks
250 meter run

note-  jumping jacks, start off strong. Try to get into a good rhythm. Keep your mind off the number and focus on your breathing.   


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

Performance/Intermediate:

Warm up:
Stretch
Shoulder mobility
(chest should be really tight from yesterdays metcon)

Strength:
Take 12-15 minutes to build to a heavy shoulder press x 1

Metcon:
AMRAP as many rounds/reps as possible in 10 minutes of:
10 kettlebell or dumbbell swings
10 push-ups

note- if you're using a dumbbell for the swings, grip the dumbbell from the end and swing with the weight evenly.  Choose from russian (eye-level) or american (above head-lockout) which ever fits you best. 


After Burner:
50 hollow rocks for time:

Hollow rock-
http://www.youtube.com/watch?v=WxMtbEQFpnw


Post weights and times.