Tuesday Sept 4th, Workout of the Day

Fitness/Beginners:

 

Warm up:
Stretch
20 walking lunges


Metcon:
Three rounds for time of:
50 sit-ups
400 meter run/jog


note- sit-ups either anchored or with abmat.    


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

Performance/Intermediate:

Warm up:
Stretch
10 burpees
20 box jumps
*practice jump rope speed and efficiency


Strength:
Four rounds of:
Shoulder Press x 3-5 reps (moderate/heavy)
*rest 20 seconds
Ab wheel roll outs x 6-8 reps (slow and steady)
*rest 2 minutes


Metcon:
Three rounds each for time of:
400 meter run
30 single unders
20 Kettlebell swings, or dumbbell (moderate/light)
10 Box jumps (16"-24"height)
*rest 2 minutes


note- if you don't have an ab wheel, barbells work well with a ten on each side.  Go Russian swings for the kb or dumbbell.  Try for eye level or a little higher. 

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


After Burner:
Max reps in 2 minutes of:
Hollow rocks

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


Post weights and times.