Wednesday Sept. 12th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
50 jump ropes or 50 jumping jacks

Metcon:
3 rounds for time of:
Weighted step-ups
10 jumping pull-ups
20 anchored sit-ups


note-  step-ups, use any height comfortable. If you do not have any weights grab and hold anything that is fairly heavy. Still having trouble finding something to use. Find a broom stick or mop and hold that overhead. Step up with one leg followed by the next, then back down. Alternate legs. Jumping pull-ups are just how they sound, use your momentum to pull yourself or chin even or past the bar.  On the sit-ups, if don't have anything to anchor your feet, that's fine. Just do regular sit-ups.

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

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

Performance/Intermediate:

Warm up:
Stretch
200 meter run
10 box jumps
10 Ground to overhead (45# bar)

Strength:
Ring Rows x 6-8 reps (slow and steady)
*rest 60 seconds

ring row-
http://www.youtube.com/watch?v=mGDgH3yBDmk

Metcon:
For time:
400 meter run
40 air squats
300 meter run
30 air squats
200 meter run
20 air squats
100 meter run
10 air squats

note- rest as needed. Your legs are gonna burn.  Push through as fast as you can. 

After Burner:
Max reps in 2 minutes of:
Mountain climbers

mountain climbers-
http://www.youtube.com/watch?v=RA9Xhv2ktgw


Post weights and times.