Siskey Y Cardio-Strength Class

"Time-Rep Ladders + Speed Work"

Equipment: High Bench (~20" box), Heavy DBs (15 lbs.), 1 Extra Heavy DB (20 lb.), Gliders

WARM-UP:

10-8-6-4-2 x

*Low Jack

*Air Jack (a.k.a. “Star Jump”)

*Gliding Plank Jack (challenge: add Push-Up)

LADDER/ REP PAIRING #1:

60-50-40-30(-20-10) sec. x Lateral Hopping DB Swing (back n forth, R and L)

6-5-4-3(-2-1) x Atomic Man Maker

SPEED DRILL:

2 Rounds -

*45 sec. AMRAP Box Jump

*45 sec. AMRAP Surfer Get-Up (R leg lead 1st round; L leg lead 2nd round)

LADDER/ REP PAIRING #2:

60-50-40-30(-20-10) sec. x Side Step - Vertical Leap (back n forth, R and L)

6-5-4-3(-2-1) x Side Lunge Thruster R and L (R and L = 1)

SPEED DRILL:

2 Rounds -

*45 sec. AMRAP Box Jump

*45 sec. AMRAP Squat-Thrust-Stand 

LADDER/ REP PAIRING #3:

60-50-40-30(-20-10) sec. x 4-count High-Knee Run - Drop to Push-Up

6-5-4-3(-2-1) x 4x DB Yoga Bum Swing to 4x Seated Shoulder Press

SPEED DRILL:

2 Rounds -

*45 sec. AMRAP Box Jump

*45 sec. AMRAP Squat-Thrust-Stand (challenge: Single-Leg; R round 1; L round 2)

------------------------------ (above is what we got through in our hour-long class)

LADDER/ REP PAIRING #1:

60-50-40-30(-20-10) sec. x 4x Gliding Mtn. Climb to DB Push-Up Glide In - Deadlift

6-5-4-3(-2-1) x DB Pike Push-Up + Single-Arm Row (R and L = 1; 2 push-ups/ rep)

SPEED DRILL:

2 Rounds -

*45 sec. AMRAP Box Jump

*45 sec. AMRAP Squat-Thrust-Stand (challenge: Single-Leg; R round 1; L round 2)