Saturday S3 Conditioning Class - S3's Turn for Blind Tabatas

"BLIND TABATAS AND CARDIO LADDERS"

WARM-UP:

*Tuck Roll-VSit Stretch

*Slow Outside Mtn. Climb (10 ea.)

*Plank Hop In (10x)

*Toe Hold Squat Stretch (10x)

*200 x Jump Rope

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5 Rounds -

*1 min. x Shuttle Sprint

*15-12-9-6-3 x Burpee

9 Round Blind Tabata (20 sec. ON/ 10 sec. OFF) -

1. DB Burpee Deadlift
2. DB Plank Row
3. Push Press

1) C 2) B 3) A 4) A 5) B 6) C 7) C 8) B 9) A

4 Rounds -

*1 min. x Jump Rope (Double-Unders!) (mod: toughest version of jumping rope you can do)

*12-9-6-3 ea. arm x KB Long Cycle (Single-Arm KB Clean and Press)

9 Round Blind Tabata -

1. Full DB Burpee
2. DB Renegade Row
3. DB Thruster

1) A 2) A 3) C 4) B 5) B 6) A 7) C 8) C 9) B

3 Rounds -

*1 min. x Box Jump OR Lateral Hops over barrier (crack in mats, DB, KB)

*9-6-3 ea. leg x DB Russian Step-Up (all R, then all)(challenge: DBs in Front Rack)

Friday 11am S3 Conditioning Preview - Obstacle Courses (Back by Popular Demand)

WARM-UP:

20-15-10-5 x 

*Air Squat

*Mtn. Climb (R and L = 1 rep)

10 lengths (5 ea. person)(switch ea. length) -

*Wheel Barrow across long length of room (or short length of parking lot)

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WRITE FIRST COURSE UP ON WHITE BOARD!!

COURSE #1 (bodyweight only):

4 Rounds of Descending Reps:

*40-30-20-10 x Box Jump

*50m Run (to 100m run mark)

*40-30-20-10 x Push-Up

*150m Run (to bottom of driveway)

*40-30-20-10 x Squat Jump

*200m Run (back into gym)

-PUT BOXES AWAY B4 STARTING COURSE #2

COURSE #2: (KBs on side edges of room, DBs @ back of room)

3 Rounds of Descending Reps:

*30-20-10 (1/2 reps R, then 1/2 reps L) x KB Long Cycle (Clean and Press)

*DB OH Lunge to front of room (drop DBs @ door)

*100m Side Shuffle (to dumpster)

*30-20-10 x Squat-Thrust-Jump (challenge: BURPEE!)

*100m Side Shuffle (back to gym entrance, face same direction - other leg lead)

*DB OH Lunge to back of room

FINISHER (Insturctor’s Choice):

Tabata: Burpee

Tabata: Stay-Down Split Squat Plyo (alt. legs ea. round)

Tabata: Double-Under (mod: Lateral Hop over DB, Tuck Jump, or Singles)

This Morning's 5:45am Harris Express Y Athletic Conditioning

ANNOUNCEMENT: NO CLASS NEXT WEEK, 4/6!!!!

WARM-UP:

4 Round Tabata: Bottom-to-Bottom Squat (Air Squat for 20s., Hold Bottom of Squat for 10s.)

4 Round Tabata: Push-Up/ Plank Hold (Push-Up for 20s., Hold Plank or Bottom of Push-Up for 10s.)

PARTNER RUN #1:

3 Rounds OR 8 min. AMRAP -

P1: 400m Run + Hill (down/ up ramp and around parking deck)

P2: AMRAP - 5 x Squat-Thrust-Stand, 5 x DB Sumo Deadlift High Pull

-switch when P1 returns

-1 min. to finish when 1st team done

BLIND TABATA:

9 Rounds of 20 sec. ON/ 10 sec. OFF -

1. DB Burpee Deadlift
2. DB Plank Row
3. DB Push Press

1st Round: 1) a 2) b 3) c 4) c 5) b 6) a 7) a 8) b 9) c

PARTNER RUN #2:

3 Rounds OR 8 min. AMRAP -

P1: 7-Flight Stair Run (down/ up all 7 flights; stay to the R, pass on the L)

P2: AMRAP - 4 x Knee-Slap Tuck Jump, 4 x Lunge Jump

-switch when P1 returns

-1 min. to finish when 1st team done

BLIND TABATA: (same exercises as listed for Round 1)

2nd Round: 1) a 2) a 3) a 4) c 5) c 6) c 7) b 8) b 9) b

PARTNER RUN #3:

3 Rounds or 8 min. AMRAP -

P1: 800m Run OR 400m Run (depending upon time left in class) (minus hill addition)

P2: AMRAP - 4 x Side Lunge Thruster, 4 x DB Squat Clean and Press

-switch when P1 returns

-1 min. to finish when 1st team done

BLIND TABATA (same exercises as listed for Rounds 1 and 2):

3rd Round: 1) b 2) b 3) a 4) c 5) c 6) b 7) a 8) a 9) c

ABS:

3 Rounds -

*30s. x 1DB Butterfly Sit-Up

*30s. x Plank + alt. Side Knee-Out Touch

S3 Conditioning (Thurs, 7pm) - "Leftovers Workout"

WARM-UP:

*3 min. x Plank + Slam Ball Roll Side-to-Side

*On Top of Ea. Minute: 10 x Slam Ball Sumo Squat Jack 

In 10 Minutes:

*800m Run

AMRAP in "Leftover"/ Remaining Time:

*5 x Burpee

*10 x Push-Up

*15 x Jump Squat

In 5 Minutes:

*400m Run

AMRAP in "Leftover"/ Remaining Time:

*5 x Toes 2 Bar (mod: atop box OR supine: toes to hands)

*10 x Up-Down (mod: squat-thrust)

In 2.5 Minutes:

*200m Run

AMRAP in "Leftover"/ Remaining Time:

*Slam Burpee

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In 10 Minutes:

*800m Run

AMRAP in "Leftover"/ Remaining Time:

*5 x G.I. Jane (Burpee-Jump Up to Pull-Up)(mod: push-up-box step-up-jump pull-up)

*10 x Rolling Slam Ball Push-Up

*15 x Slam Squat

In 5 Minutes:

*400m Run

AMRAP in "Leftover"/ Remaining Time:

*5 x DB Squat Clean

*10 x DB Push Press (palms face inward)

In 2.5 Minutes:

*200m Run

AMRAP in "Leftover"/ Remaining Time:

*Skimming Lunge Thruster w/ Slam Ball

Siskey Total Strength - "Pairings and Blind Tabatas"

"Pairings and Blind Tabatas"

Equip: Mat Body Bar, DBs, MB

WARM-UP:

*3 min. x Plank + MB Roll Side-to-Side

-On The Min. Ea. Min.: 10 x MB Jack

100 REP EXERCISE PAIRING #1:

5 Rounds (of overhead movements) -

*10 x Behind-the-Neck Barbell Thruster

*10 x DB Hang Power Clean and Press

BLIND TABATA (4.5 min.):

9 Rounds of 20 sec. ON/ 10 sec. OFF

1. Squat Jump
2. MB Push-Up + Hop In/ Out (mod: push-up on knees)(feet hop into outside of hands)
3. Bar SDLHP

1) a 2) b 3) c 4) c 5) b 6) a 7) a 8) b 9) c 

80 REP EXERCISE PAIRING #2:

4 Rounds  -

*10 (5 R, then 5L) x Split Squat Plyo (bar in back rack)(stay down throughout!)

*10 x Push-Up + All 4s Hop (mod: just hands or just feet hop OR shoulder tapping)

BLIND TABATA (4.5 min.):

1) b 2) b 3) c 4) c 5) a 6) a 7) b 8) c 9) a 

60 REP EXERCISE PAIRING #3:

3 Rounds  -

*10 x MJDB #3 (DB Push-Up Hop In to Stand, Curl, Press, Triceps Extension)

*10 x MB Clean

BLIND TABATA (4.5 min.):

1) c 2) c 3) c 4) a 5) a 6) a 7) b 8) b 9) b

40 REP EXERCISE PAIRING #3:

2 Rounds  -

*10 ea. x OH DB Lunge (R and L = 1 rep)

*10 x OH Squat w/ bar

BLIND TABATA (4.5 min.):

1) a 2) b 3) a 4) b 5) c 6) b 7) c 8) b 9) a

20 REP EXERCISE PAIRING #3:

1 Round  -

*10 x Man Maker

*10 x 10-count MB Russian Twist to MB Pike-Up

5:45pm Athletic Conditioning - "Just a Kettlebell and Your Running Legs"

WARM-UP:

3 Rounds -

*10 x Grasshopper (R and L = 1 rep)(mod: Plank Side Runner)

*10 x Squatting Jack

*10 x Push-Up into All-4s Plank Hop (mod: regular Push-Up)

*head outside to lower track w/ KB each...assign each person a # 1, 2, 3, or 4

-divide class into 4 groups (1s @ pavilion, 2s beyond playground, 3s @ southern end, 4s @ picnic area)

-each person brings their MB to their station and leaves it there throughout (until very end)

Round 1 -

• 40 KB Swing + 400m Run
• 30 KB Swing + 300m Run
• 20 KB Swing + 200m Run
• 10 KB Swing + 100m Run

-when done, leave KBs there and meet near pavilion

Shorter Interval Work: (may be done inside w/ sprints/ gliders @ end/ beginning if no field room)

5 Rounds/ Sprints -

*10-8-6-4-2 x Single-Leg Burpee (1/2 reps R, then 1/2 reps L)

*100m Sprint (50m there/ back)

Round 2 -

• 40 Single-Arm KB Deadlift + 400m Run (1/2 reps R, then 1/2 reps L)
• 30 Single-Arm KB Deadlift + 300m Run
• 20 Single-Arm KB Deadlift + 200m Run
• 10 Single-Arm KB Deadlift + 100m Run

-when done, leave KBs there and meet near pavilion

Shorter Interval Work:

5 Rounds/ Sprints -

*10-8-6-4-2 x Tuck Jump - Pike Jump (Tuck + Pike = 1 rep)

*100m Sprint (50m there/ back)

Round 3 -

• 40 KB Thruster + 400m Run 
• 30 KB Thruster + 300m Run
• 20 KB Thruster + 200m Run
• 10 KB Thruster + 100m Run

-when done, bring KBs with you and meet near pavilion

Shorter Interval Work:

5 Rounds/ Sprints -

*10-8-6-4-2 x KB Halo to Front Squat

*100m Sprint (50m there/ back)

Circuit City @ S3 Conditioning

WARM-UP:

3 Rounds -

*10 x Slam Ball Jumping Jack

*Rolling Slam Ball Bear Crawl there/ back

STATIONS SET-UP:

1) Resistance Band tied to pole

2) Slam Ball

3) Wall Ball, Mat

4) Set of DBs

STATIONS - #1 (10 min.):

2 Rounds - (15 sec. transition b/w ea. station)

1. 1 min. x Resisted Sprint (tied to pole)
2. 1 min. x (Jumping) Slam Squat 
3. 1 min. x Split Squat Wall Ball (all R leg round 1; all L leg round 2)
4. 1 min. x DB Sumo Jack

RUN -

4 Rounds -

*100m Sprint

-20 sec. REST (keep track of your own clock)

STATIONS - #2 (10 min.):

2 Rounds - (15 sec. transition b/w ea. station)

1. 1 min. x Resisted Bkwd. Sprint
2. 1 min. x Rolling Slam Ball Push-Up
3. 1 min. x Tuck Roll to Wall Ball (mod: just wall ball)
4. 1 min. x DB Push-Up - Hop In - 3x Sumo Squat + Bicep Curl

RUN -

3 Rounds -

*200m Sprint

-30 sec. REST (keep track of your own clock)

STATIONS - #3 (10 min.):

2 Rounds - (15 sec. transition b/w ea. station)

1. 1 min. x Resisted Push-Up (challenge: alt. Single-Leg)
2. 1 min. x Slam Ball Thrusting Dynamic Lunge (hop out to lunge w/ SB @ chest, hop both legs center while thrusting SB overhead)
3. 1 min. x Burpee-Wall Ball
4. 1 min. x V-Sit Cherry Pick

RUN -

2 Rounds -

*400m Sprint

-60 sec. REST

Erin's Schedule for Week of 3/25 - 4/1

• Sunday (3/25); 10am - S3 Conditioning (CROSSFIT S3)
• Monday (3/26); 9:45am - CrossFit WOD (CROSSFIT S3)
• Monday (3/26); 11am - S3 Conditioning (CROSSFIT S3)
• Monday (3/26); 12pm - CrossFit WOD (CROSSFIT S3)
• Monday (3/26); 5:45pm - Athletic Conditioning (Harris YMCA - Upstairs Grp Ex Rm)
• Tuesday (3/27); 9:45m - CrossFit WOD (CROSSFIT S3)
• Tuesday (3/27); 11am - S3 Conditioning (CROSSFIT S3)
• Tuesday (3/27); 12pm - CrossFit WOD (CROSSFIT S3)
• Wednesday (3/28); 9:30am - Total Strength (Siskey YMCA - Room 2)
• Thursday (3/29); 9:45am - CrossFit WOD (CROSSFIT S3)
• Thursday (3/29); 12pm - CrossFit WOD (CROSSFIT S3)
• Thursday (3/29); 6pm - CrossFit WOD (CROSSFIT S3)
• Thursday (3/29); 7pm - S3 Conditioning (CROSSFIT S3)
• Friday (3/30); 5:45am - Athletic Conditioning (Harris Express YMCA)
• Friday (3/30); 9:45am - CrossFit WOD (CROSSFIT S3)
• Friday (3/30); 11am - S3 Conditioning (CROSSFIT S3)
• Friday (3/30); 12pm - CrossFit WOD (CROSSFIT S3)
• Saturday (3/31); 8:30am - S3 Conditioning (CROSSFIT S3)
• Sunday (4/1); 10am - S3 Conditioning

Preview of Sunday's 10am S3 Conditioning Class

"DUELING OBSTACLE COURSES"

Equip: Parallette (or other barrier to hop over), DBs, Slam Ball, Rings

WARM-UP:

*Dynamic Stretches in place

2 Rounds (divide class into 2 groups; take turns working and resting) -

*Grp 1: 100m Run

*Grp 2: REST (challenge: Air Squat)

-Switch!

*Grp 1: 200m Run

*Grp 2: REST (challenge: Air Squat)

-Switch!

OBSTACLE COURSE #1:

4 Rounds of Descending Reps -

Start @ back wall:

*40-30-20-10 x Lateral Hop over parallette/ DB/ crack in mats

*DB Bear Crawl to front of room

*40-30-20-10 x Slam Squat

*100m Run to dumpster

*40-30-20-10 x OH alt. Lunge (Jump)

*100m Run back to gym 

*DB Bear Crawl to back of room

Recovery/ Abs:

3 Rounds -

*30 sec. x Hollow Hold (challenge: Hollow Body Rock)

*30 sec. x Plank Hold (challenge: Plank Hands Hop to Feet Hop)

OBSTACLE COURSE #2:

3 Rounds of Descending Reps - (if lots of time, 4 rounds, start @ 40 reps of everything)

Start @ bars:

*30-20-10 x Ring Row

*Bkwd. DB Bear Crawl to front of room

*30-20-10 x Slam Ball Goblet Squat (Jump)

*200m Run to bottom of driveway

*30-20-10 x Plank + Hop-In (challenge: Single Leg - 1/2 reps R, then 1/2 L)

*200m Run back to gym 

*Bkwd. DB Bear Crawl to back of room

FINISHER:

Tabata: ROW

1/2 Tabata: BOTTOM-TO-BOTTOM SQUATS

S3 Conditioning - Today @ 11am

WARM-UP:

9 Round Tabata: alt. 3 exercises 20 sec. ON/ 10 sec. OFF -

*Air Squat

*Push-Up

*High-Knee Run

GIANT PARTNER ASSIGNMENTS:

-partner 1 chips away at the strength rep assignment, while partner 2 works a cardio assignment, switch when person 2 returns from cardio

-@ the switch, tell your partner what # you’re at on the strength rep assignment

-done when all reps completed of the strength exercise

First Team Done Yells Out; Then 1 Min. Remains:

Strength: 100 x DB (or barbell) Thruster

Cardio: 5 x Burpee-Broad Jump (turn and repeat, stay in place)

*early finishers, feel free to keep going higher than 100 thrusters

First Team Done Yells Out; Then 1 Min. Remains:

Strength: 100 x Pull-Up (mod: w/ band, jumping from floor or box)

Cardio: 200m Sprint (challenge: Fwd. there/ Bkwd. back)

*early finishers, feel free to keep going higher than 100 pull-ups

First Team Done Yells Out; Then 1 Min. Remains:

Strength: 100 x Handstand Push-Up (mod: Pike, Decline or 90 Degree Push-Up)

Cardio: 10 Lengths of Shuttle Run (there/ back = 2 lengths)

*early finishers, feel free to keep going higher than 100 HSPUs

First Team Done Yells Out; Then 1 Min. Remains:

Strength: 100 x DB Squat Clean (OR Med Ball Clean!!!)

Cardio: 10 x Fwd./ Bkwd. Hopping KB Swing (Fwd. AND Bkwd. = 1 rep)

*early finishers, feel free to keep going higher than 100 cleans

First Team Done Yells Out; Then 1 Min. Remains:

Strength: 100 x DB Renegade Row (push-up + row R and L)

Cardio: 50 x Jump Rope (challenge: 25-50 Double-Under, dep. how good you are)

*early finishers, feel free to keep going higher than 100 renegade row

FINISHER:

4 Rounds (increasing distances) -

P1: 100m - 200m - 300m - 400m Run

P2: Hold Plank, Burpee, or Air Squat (instructor’s choice)

-switch after ea. completed run!