Siskey Total Strength - "Count-Up Round-Up"

*This is a repeat offender.  I've taught a version of this a couple of times before...so tough that it's always worth revisiting.
*Note: If you don't have access to a kettlebell, you may use a heavy dumbbell, instead.

Equipment: Mat, Kettlebell (>16 lb. for females; >25 lb. for males), Heavy Dumbbells

WARM-UP:

3 Rounds -

*30 sec. x Air Squat

*30 sec. x Down Squat Hold (challenge: Chair Hold)

3 Rounds -

*30 sec. x Windmill (Knee) Push-Up (alt. windmill arm circles post-push-up)

*30 sec. x Windmill Plank Hold

--------------------

ROUNDS COUNT-UP:

-Complete Add-On Rounds of 1 to 5 w/o Rest

*Round 1: 10 x Supine Get-Up/ “Deck Squat” (challenge: w/ KB)(mod: x-legs + hands on floor; tuck roll for momentum)

*Round 2: Rnd. 1 + 10 x Push-Up + 2x Hop-In (mod: no push-up)

*Round 3: Rnds. 1 & 2 + 10 x KB Deadlift to 180 Jump Squat 

*Round 4: Rnds. 1, 2, & 3 + 10 x KB Swing Hop Fwd./ Swing Hop Bkwd.

*Round 5: Rnds. 1, 2, 3 & 4 + 10 x KB Halo + Thruster (alt. halo direction ea. rep)

--------------------

WARM-UP REVISITED w/ WEIGHT:

3 Rounds -

*30 sec. x DB Front Squat

*30 sec. x Air Squat Hold + DB Hammer Curl

3 Rounds -

*30 sec. x alternating DB T-Push-Up

*30 sec. x side-to-side T-Plank Hold

-----------------------

ROUNDS COUNTDOWN:

-Complete Add-On Rounds of 5 to 1 w/o Rest from above

*Round 1: 10 x KB Halo + Thruster

*Round 2: Rnd. 1 + 10 x KB Swing Hop Fwd./ Swing Hop Bkwd.

*Round 3: Rnds. 1 & 2 + 10 x KB Deadlift to 180 Jump Squat

*Round 4: Rnds. 1, 2, & 3 + 10 x Push-Up + 2x Hop-In

*Round 5: Rnds. 1, 2, 3, & 4 + 10 x “Deck Squat”

Hammy-Low Back-Ab Killer (programming by CROSSFIT S3)

This was the WOD at CROSSFIT S3 (in Ballantyne) last Wednesday.  The warm-up listed here is mine, but the main workout is all Kirk Dewaele's (co-owner of S3).  The only addition I made to the WOD is the lateral bar hops.  The one took me a good 27+ minutes (with some distractions thrown in) at home this morning.

WARM-UP:
5 min. AMRAP -

• 20 x Jumping Jacks
• 10 x Air Squats
• 10 x Jumping Jack + Finger-Tip Floor Touch (Jack-Squat)
• 10 x All-4s Plank Hop

WOD:

30-25-20-15-10-5 x 

• Ab Mat Sit-Ups
• Good Mornings (65 lb. barbell)
• Knees 2 Elbows (hanging tuck-ups)
• Stiff-Legged Deadlift (65 lb. barbell)
• Lateral Bar Hops (R hop and L hop = 1 rep)

BVY Athletic Conditioning - Parking Deck in the Rain

Equipment: Handled Resistance Band

WARM-UP:

*Inchworm to 1 Push-Up - Step In to 1 Sumo Squat - Inchworm Back In

*Inchworm to 2 Push-Up - Step In to 2 Sumo Squat - Inchworm Back In

...all the way to

*Inchworm to 5 Push-Up - Step In to 5 Sumo Squat - Inchworm Back In

----------

*20 x Air Squat

*10 x Jump Squat

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*then reverse it: Inchworm - 5 Push-Up - 5 Sumo Squat 

...all the way to

Inchworm 1 Push-Up - 1 Sumo Squat

5 min. A.M.R.A.P. METABOLIC RUN: 

*2x Pop-Up Push-Up to Back Pedal there to Sprint Fwd. back

-10 “one thousand count” REST (“one-one thousand-two-one thousand...ten-one thousand”)

*3x Tuck Jump to Side Shuffle (R lead) there to Side Shuffle (L lead) back

-10 “one thousand count” REST

*4x Lunge Jump to Power Skip there to Sprint back

-10 “one thousand count” REST

30/3 - 20/2 - 10/1 RUN: (home base = basement level of parking deck)

*30 x Band Thrusters (stand on band, squat + OH press) - Sprint to 3rd floor and back

*20 x Band Thrusters - Sprint to 2nd floor and back

*10 x Band Thrusters - Sprint to 1st floor and back

3 min. A.M.R.A.P. METABOLIC RUN:

*Same as above Metabolic Run, but now 3 min. AMRAP

30/3 - 20/2 - 10/1 + BURPEE: (band under front foot, band racked atop shoulders)

*30 ea. leg x Resisted Lunges - Burpee-Frog Hop 3 short lengths of lot

*20 ea. leg x Resisted Lunges - Burpee-Frog Hop 2 short lengths of lot

*10 ea. leg x Resisted Lunges - Burpee-Frog Hop 1 short length of lot

2 min. A.M.R.A.P. METABOLIC RUN:

*Same as above Metabolic Run, but now 2 min. AMRAP

30/3 - 20/2 - 10/1 RUN:

*30 ea. leg x Band Hold (arms overhead) + Side Leg Lifts - Sprint to 3rd floor and back

*20 ea. leg x Band Hold (arms overhead) + Side Leg Lifts - Sprint to 2nd floor and back

*10 ea. leg x Band Hold (arms overhead) + Side Leg Lifts - Sprint to 1st floor and back

Erin's Group Ex Schedule for Week of: 11/27 - 12/4

• Sunday (11/27); 2:30pm - Total Strength (Morrison Y - Main Group Ex Room)
• Monday (11/28); 9:45am - Lead CrossFit WOD (CROSSFIT S3)
• Monday (11/28); 5:30pm - Athletic Conditioning (Ballantyne Village Y - meet in lobby)
• Wednesday (11/30); 9:30am - Total Strength (Siskey Y - Room 2)
• Wednesday (11/30); 5:30pm - Total Strength Extreme (Morrison Y - Main Group Ex Room)
• Thursday (12/1); 9:45am - Lead CrossFit WOD (CROSSFIT S3)
• Friday (12/2); 5:45am - Athletic Conditioning (Harris Express Y)
• Saturday (12/3); 8am - Cardio Strength (Siskey Y - Room 2)

Sunday 2:30pm Total Strength (Morrison)

Equipment: Mat, Heavy Dumbbells (DBs), Bench Top

WARM-UP: 3 x thru, w/ bench top

*30 sec. x OHS

*30 sec. x Sumo Squat 1/2 Circle

*30 sec. x OH Lunge w/ Twist 

4 x THROUGH 4 Ex’s (30 ON/ 10 OFF): (10 min. + 45 sec.)

*30 sec. x Overhead Mountain Jump Lunges (4 jump lunge to 4 mtn. climb)(challenge: w/ 1 DB)

-10 sec. REST

*30 sec. x Sliding Knee Push-Ups (slide over to one arm for a tricep p-u)(challenge: in regular plank)

*10 sec. REST

*30 sec. x Scissor Kicking 1/2 Pike-Ups

*10 sec. REST

*30 sec. x Side Lunge w/ OH Chop (1 extra heavy DB)

*10 sec. REST

*10 x “MJDB #3” (w/ DBs: squat-thrust-push up-hop in and stand-curl-press-triceps extension)

4 x THROUGH 3 Ex’s (30 ON/ 10 OFF) (8 min.)

*30 sec. x D-A DB Snatch

*10 sec. REST

*30 sec. x See-Saw Good Morning (mod: double-leg)

*10 sec. REST

*30 sec. ea. x Weighted T-Push-Ups (DB Push-Up to Side Bridge)

*10 sec. REST

10 x “MJDB #3”

4 x THROUGH 2 Ex’s (30 ON/ 10 OFF) (5 min. + 20 sec.)

*30 sec. x Thruster to OH Lunge R and L

*10 sec. REST

*30 sec. x Single-Leg DB Power Clean (alternate legs ea. rep)(if time: 30s L and 30s R)

*10 sec. REST

10 x “MJDB #3”

4 x THROUGH 1 Ex (30 ON/ 10 OFF) (2 min. + 45 sec.)

*30 sec. x Box-Hopping DB Squat Swing OR Single-Arm DB Overhead Squat (alt. arms ea. round)

*10 sec. REST

*10 x “MJDB #3” 

ABS:

*45 sec. ea. x Long Body Side-Ups

*2 x thru:

-30 sec. x Full Sit-Up w/ feet on floor, straight arms at sides

-30 sec. x R S-L Full Sit-Up (w/ leg moving up)

-30 sec. x L S-L Full Sit-Up

*45 sec. ea. x Long Body Side-Ups

?*10 x “MJDB #3” 

Saturday Power Hour

Equipment: Mat (for abs), 1 Heavy Dumbbell (to bring to outside track)

WARM-UP (ABS): 3 Rounds (last round @ 20 sec. ea.) -

*30 sec. x V-Sit Russian Twist

*30 sec. x V-Sit Russian Twist + Knee-In

*30 sec. x V-Sit w/ Arms Up Middle OH then to Side (repeat)

*30 sec. x Elbow Plank + Side Knee-Ins (“Reptile Knee-Ins”)

TRACK DRILL: mark track w/ 4 evenly spaced cones (100m apart); divide participants into 4 groups around track; once done, meet in the middle of the field (“mush pot”)

• 40 x Lunge + Diagonal OH Swing (DB moves from pubis to OH over R shoulder as R leg steps fwd) (alt. legs ea. rep)(arms are locked out straight)
• 400m Run
• 30 x Lunge + Diagonal OH Swing
• 300m Run
• 20 x Lunge + Diagonal OH Swing
• 200m Run
• 10 x Lunge + Diagonal OH Swing
• 100m Run

3 min. Traveling Field Drill: (on field; using long 100 yd. length in center field)

*Side Plank Walk w/ 2x Up-Down every 15 sec. (Minute 1.5: R-side lead; Minute 1.5-3: L-side lead)

TRACK DRILL:

• 40 x Push-Up + Single DB Row (or T-Push-Ups) (1/2 reps R and 1/2 reps L, break up any manner)
• 400m Run
• 30 x Push-Up + Single DB Row
• 300m RUn
• 20 x Push-Up + Single DB Row
• 200m Run
• 10 x Push-Up + Single DB Row
• 100m Run

3 min. Traveling Field Drill: (on field; using long 100 yd. length)

*Traveling Frog Hops w/ 2x Donkey Kick to Plank every 15 sec.

**This is where we had to stop this morning...ran out of time!  Below is the remainder of what I'd hoped we'd get through (try it on your own).

TRACK DRILL:

• 40 x See-Saw Good Morning (alt. legs ea. rep, DB held tight into chest, R and L = 2 reps)
• 400m Run
• 30 x See-Saw Good Morning
• 300m Run
• 20 x See-Saw Good Morning
• 200m Run
• 10 x See-Saw Good Morning
• 100m Run

3 min. Traveling Field Drill: (on field; using long 100 yd. length)

*Traveling Lunge Jump w/ 4x All 4s Plank Hops every 15 sec.

TRACK DRILL:

• 40 x Single Arm Snatch (1/2 reps R and 1/2 reps L, break up anyway you want to)
• 400m Weighted Run (DB held centered chest hight)
• 30 x Single Arm Snatch 
• 300m Weighted Run
• 20 x Single Arm Snatch 
• 200m Weighted Run
• 10 x Single Arm Snatch 
• 100m Weighted Run

Thanksgiving Holiday Cardio-Strength Special - Siskey Y (Team Teach w/ Leonard Wheeler)

Equipment: 4-Riser Bench, Heavy Kettlebell (KBs), Heavy Dumbbells (DBs)

5-4-3-2-1 Drills

1st strength AMRAP (5 min.)

-20 x KB Squat Swing (ADD IN SINGLE ARM and SWITCHING ARMS)

-10 ea. leg x KB Overhead Lateral Step-Up

1st cardio: (5 min.) (lower the bench to 2 risers??)

-1 min. x bench walk up/ down - glide bkwd./ fwd.

-1 min. x speed skaters (no gliders)

-1 min. x bench walk up/ down + 2 push-ups - glide bkwd./ fwd.

-1 min. x yoga-butt glide

-1 min. x hamstring runners

---------------

2nd strength AMRAP (4 min.)

-10 x Squat Touch Box Jump

-5 x Decline Push-Up

-10 x KB Squat + Press (“Bottom-Up Thruster”)

2nd cardio: (4 min.)

-1 min. x straddle run (up/ down bench)

-1 min. x shuffle bench length, touch floor on ends

-1 min. x jump-up push-ups (don’t stand all the way up)(goal over 25 in 1 min.)

-1 min. x up-downs (challenge: w/ DBs in hand)

----------------

3rd strength AMRAP (3 min.)

-10 x KB Single-Arm Deadlift to 3x Lateral Hops over KB

-10 x Bicep Curl w/ DBs Squeezed Together

3rd cardio: (3 min.)

-1 min. x gliding scissor spread - tuck in - pike in + pike push-up

-1 min. x push-offs up and overs the bench (option: 1 DB circling overhead)

-1 min. x jump rope runners (leonard)

----------------

4th strength AMRAP (2 min.)

-20 x Weighted Triceps Dip (DB squeezed b/w knees)

-10 x DB Lateral Fly

4th cardio: (2 min.)

-1 min. x pike jumps

-1 min. x spider man jump (switch legs @ 30 sec.)

---------------

5th strength AMRAP (1 min.)

-1 min. x Man Makers (row push-up, row push-up, hop in, stand, press)

5th cardio: (1 min.)

-1 min. x mirror the instructor (30 sec. leonard/ 30 sec. erin)

--------------

1st strength AMRAP (5 min.)

-15 x Seated Shoulder Press

-10 x Pike Plank + DB Row to Triceps Extension (alternate arms)

-5 x DB Lateral Raise to Straight Arm Medial Descent (think Arnold press)

1st cardio (5 min.) - Leonard

-1 min. x 4-count Sprint In Place to 4x Switch Lunge Jumps (w/ hands OH)

-1 min. x 4x Gliding Plank Jack to 4x Side-to-Side Tuck-Ins

-1 min. x Power Strike Down Punches

-1 min. x Frog Jumps Fwd./ Bkwd. (fingers touch ground)

-1 min. x Torso Twisting High-Knee Run

---------------

2nd strength AMRAP (4 min.)

-10 x Front Squat

-5 ea. x Lateral Split Squat Plyos (DBs in front rack atop shoulders)

10 x Sumo Deadlift High Pull

2nd cardio (4 min.) - Leonard 

-1 min. x Switch Kick

-1 min. x 8x Mtn. Climb to 3x Side-Stepping Push-Ups to 8x Side Plank Runners to 3x Side-Stepping Push-Ups

-1 min. x Push-Up Hop-Up

-1 min. x Gliding Jack Push-Ups

----------------

3rd strength AMRAP (3 min.) (skipped this!...ran out of time)

-10 x Stiff Leg Deadlift High Pull

-5 ea. leg x Single-Leg Scale Rear Row

-10 x Renegade Row (challenge: push-up to row)

3rd cardio (3 min.) - Leonard

-1 min. x Mini-Suicide (shuffle-shuffle-ground touch back and forth)

-1 min. x Basketball Jumps (pick ball up, jump shot)

-1 min. x Plank Punches (in plank, alternate punching arms straight ahead)

----------------

4th strength AMRAP (2 min.)

-8 x Sumo Squat Bicep Curl (elbows on knees)

-8 x Side-Hopping KB Swing

...ran out of time!!

Zero Impact Total Strength Class

Equipment: Mat, Med Ball, Heavy DBs

WARM-UP:

• 30 sec. x Chair Hold
• 30 sec. ea. x Lunge Down Hold (challenge: hands behind head)
• 30 sec. ea. x Horizontal Leg Hold Out in Front (pulse!)
• 30 sec. x Chair Hold + Heel Taps

TABATA TORTURE: (Tabata = 8 Rounds of 20 sec. ON/ 10 sec. OFF (total rest))

1) Tabata: Med Ball Mtn. Climb Glide (modification: hands on floor, no MB)(challenge: add 1 Push-Up every 4 Mtn. Climbers)

4 min. AMRAP (zero equipment):

• 10 x Air Squat
• 10 x Perfect Sit-Up (feet flat, legs bent 90 degrees, hands atop shoulders, arms crossed, elbow on chest)
• 10 x Hand-Release Push-Up

2) Tabata: Dumbbell Squat Muscle Clean (no jump allowed!!) (20 lb. DBs)

4 min. AMRAP (w/ MB):

• 10 x MB Slam Squat
• 10 x MB V-Sit + Side-to-Side Slam (bounce MB off floor to R of R hip, catch, and switch sides back and forth)
• 10 x Rolling MB Push-Up

3) Tabata: alt. rounds of Thruster and Push Press (20 lb. DBs) 

4 min. AMRAP (w/ DBs):

• 10 x DB Front Squat (dumbbells racked atop shoulders w/ elbows high and narrow)
• 10 x Anchored DB Sit-Up (one DB on feet, one DB on chest)
• 10 x DB Push-Up + Plank Side Step (mod: push-up on knees)

4) Tabata: Weighted (DBs) Walking Sumo Burpee (walk out to DB plank, push-up, walk in to sumo squat, stay down and curl and press)

4 min. AMRAP (w/ Gliders):

• 10 x Double-Leg Supine Glide-Out (mod: alternating, one leg at a time)
• 10 x Gliding Plank Pike-In
• 5 x Hyper-Plank Glide-Outs (on knees) (challenge: in regular plank)

5) Tabata: Glide-Out Side Lunge (challenge: DBs in front rack)(switch legs ea. round)

1. 
   

Tonight's Rainy BVY Athletic Conditioning

It was a wet one!  Lightening forced us to hunker down in the basement of the parking deck for the second half of class, but we got it done.  See below for the workout breakdown.  Simple, long, and tough.

EQUIPMENT: Jump Rope


WARM-UP:
*Neighborhood Jog (~1/3 of a mile) w/ either 10 x Taut Rope Overhead Squats, 20 x Side-to-Side Agility Hops over Rope, or 10 x Lateral Tuck Jumps over Rope @every corner along the way

STEEP HILL WORK (~200m Up Hill/ 200m Down Hill):
4 Rounds -
*100 x Jumps of Rope
*Sprint 200m Up Hill/ 200m Down Hill
*10 x Burpee


INSIDE PARKING DECK:
4 Rounds -
*100 x High Knee Jumps of Rope
*50 x Walking Lunge - sprint back
*25 x Jump Squat


4 Rounds -
*100 (50 ea. leg) x Single-Leg Jumps of Rope
*20 x Frog Hop - sprint back
*10 x Squat-Thrust-Lateral Hop over Rope

Preview of Today's Cardio-Strength Class at Harris (12:45pm)

EQUIPMENT: Mat, Kettlebell (KB), Heavy Dumbbells (DBs)

WARM-UP:

3 Rounds -

*30 sec. x Air Squat

*30 sec. x Down Squat Hold (challenge: Chair Hold)

3 Rounds -

*30 sec. x Windmill (Knee) Push-Up (alt. windmill arm circles post-push-up)

*30 sec. x Windmill Plank Hold

ROUNDS COUNT-UP:

-Complete Add-On Rounds of 1 to 5 w/o Rest

*Round 1: 10 x Supine Get-Up/ “Deck Squat” (challenge: Pistol Get-Up (5 ea. leg))(extra challenge: w/ KB)(mod: x-legs + hands on floor; tuck roll for momentum)

*Round 2: Rnd. 1 + 10 x Push-Up + 2x Hop-In (mod: no push-up)

*Round 3: Rnds. 1 & 2 + 10 x KB Deadlift to 180 Jump Squat 

*Round 4: Rnds. 1, 2, & 3 + 10 x KB Swing Hop Fwd./ Swing Hop Bkwd.

*Round 5: Rnds. 1, 2, 3 & 4 + 10 x KB Halo + Thruster (alt. halo direction ea. rep)

CARDIO:

3 Rounds of 2 exercises: 1 min. - 45 sec. - 30 sec. ea. x 

*8x Mtn. Climb (challenge: Grass Hopper) to 1x Hop In and Jump Up

*Lateral Hops over DB or KB

ROUNDS COUNTDOWN:

-Complete Add-On Rounds of 5 to 1 w/o Rest from above

*Round 1: 10 x KB Halo + Thruster

*Round 2: Rnd. 1 + 10 x KB Swing Hop Fwd./ Swing Hop Bkwd.

*Round 3: Rnds. 1 & 2 + 10 x KB Deadlift to 180 Jump Squat

*Round 4: Rnds. 1, 2, & 3 + 10 x Push-Up + 2x Hop-In

*Round 5: Rnds. 1, 2, 3, & 4 + 10 x “Deck Squat”

CARDIO:

3 Rounds of 1 min. - 45 sec. - 30 sec. ea. x

*Jack-Touch to Tuck Jump (mod: Jack Touch + 2-count High-Knee Run)

*Plank Jack + Side-to-Side Hop In R and L

---------------------------------------------------------------

REPS COUNT-UP/ COUNTDOWN: (DBs)

1)

*10-8-6-4-2 x DB Pike Push-Up + Row and Tricep Extension (alt. arms ea. rep)

*2-4-6-8-10 ea. x Overhead Lunge (R and L = 1)

CARDIO:

3 Rounds of 1 min. - 45 sec. - 30 sec. ea. x

*8x High-Knee Run to 2x Jump Squat (go for height)

*Burpee Broad Jump over KB or DB

2)

*10-8-6-4-2 ea. x DB Single-Leg Pike Up (all R, then all L)

*2-4-6-8-10 x Single-Arm DB Plank Row (all R, then all L)

CARDIO:

3 Rounds of 1 min. - 45 sec. - 30 sec. ea. x

*8x Wide High-Knee Run to 2x Dynamic Squat (skim out/ in to sumo squat)

*Burpee Broad Lateral Jump over KB or DB