Wednesday Sept. 19th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
Two 20 yard sprints
Loosen up legs

Metcon:
Four rounds for max reps of:
Against a 2 minute clock complete:
75 single unders
Max box jumps
*rest 90 seconds

note-  set your clock to count down from 2 minutes. Start the clock and complete all the single unders and jump right into box jumps. No box, do stair jumps. Build a height that is comfortable to manage a lot of reps. Score is number of box jumps per round.   


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

Performance/Intermediate:

Warm up:
Stretch
Roll out any soreness

Strength:
Rest

Metcon:
AMRAP as many rounds/reps as possible in 8 minutes of:
Power clean x 5 reps
Pull-up x 10 reps

rest 4 minutes...

AMRAP as many rounds/reps as possible in 8 minutes of:
Back squat x 5 reps
Box jumps x 10 reps

rest 4 minutes...

AMRAP as many rounds/reps as possible in 8 minutes of:
Sit-ups x 10 reps
Single unders x 20 reps

note- power clean go for moderate weight to heavy weight, something that you can touch and go all 5 reps without resting.  Same with the back squat.   


After Burner:
Five rounds for time of:
25 yard sprint (all out)
*rest one minute


Post weights and times.