Erin's Schedule for Week of 4/29 - 5/6

• Sunday (4/29); 10am - S3 Conditioning
• Monday (4/30); 9:45am - S3 CrossFit WOD
• Monday (4/30); 11am - S3 Conditioning
• Monday (4/30); 12pm - S3 CrossFit WOD
• Monday (4/30); 5:45pm - Harris YMCA Athletic Conditioning (Team Teach w/ Mary Queen)
• Tuesday (5/1); 9:45am - S3 CrossFit WOD
• Tuesday (5/1); 11am - S3 Conditioning
• Tuesday (5/1); 12pm - S3 CrossFit WOD
• Wednesday (5/2); 9:30am - Elizabeth Kapsiak to sub Siskey Y Total Strength
• Wednesday (5/2); 11am - Appearance on "Charlotte Today" (NBC)
• Thursday (5/3); 9:45am - S3 CrossFit WOD
• Thursday (5/3); 12pm - S3 CrossFit WOD
• Thursday (5/3); 6pm - S3 CrossFit WOD
• Thursday (5/3); 7pm - S3 Conditioning
• Friday (5/4); 5:45am - Harris Express YMCA Athletic Conditioning
• Friday (5/4); 9:45am - S3 CrossFit WOD
• Friday (5/4); 11am - S3 Conditioning
• Friday (5/4); 12pm - S3 CrossFit WOD
• Saturday (5/5); 9am - Harris YMCA Athletic Conditioning (gym)
• Saturday (5/5); 11am - S3 Conditioning
• Sunday (5/6); 10am - S3 Conditioning

“FRAN-TASTIC (Inspired by XFit Benchmark WOD, ‘Fran’)”

WARM-UP:

*400m Run

@ Start: 21 x Air Squat and Plank Hop In

@ Mid-Point (bottom of driveway): 15 x Air Squat and Plank Hop In

@ End: 9 x Air Squat and Plank Hop In

*Dynamic Stretch

SET #1:

21-15-9 x 

*Thruster (DBs or Barbell)

*Pull-Up

*B/w ea. Pairing: 200m Run (100m Fwd./ 100m Bkwd.)

SET #2:

21-15-9 x

*Burpee

*Toes-to-Bar

*B/w ea. Pairing: 10 length Shuttle Run

SET #3:

21-15-9 x 

*90 Degree Hips Decline Push-Up

*Sumo Deadlift High Pull (DBs or Barbell)

*B/w ea. Pairing: 400m Run

SET #4:

21-15-9 x

*Plyo Push-Up over plate

*Knee-Slap Lateral Hop over barbell (R and L = 1 rep)

Harris Express Y 5:45am Athletic Conditioning - "Jump, Jump, Jump"

Equipment: Mat, Jump Rope, Heavy Dumbbells (DBs)

WARM-UP:

3 Rounds -

*1 min. x Jump Rope

*10 x Flutter Pike-Up

*10 ea. x Side Plank Leg Lifts

*10 x Prone Swim Kick + Around-the-World

--------->outside to top of parking deck

-DBs @ top of hill in flat section

-jump ropes @ bottom of parking deck hill (under awning)

2 Rounds -

*Traveling Jump Rope Singles up parking deck hill

*30 x OH Taut Rope Squats

*Sprint back down hill

Within One Minute -

4 Rounds -

-complete the following within 1 minute; whatever remains of each minute = rest period

*5 x Sumo Squat DB Jack

*10 x Bent-Over DB Row

*5 x Sumo Squat DB Jack

2 Rounds -

*Traveling Jump Rope Singles up parking deck hill

*15 x Burpee-Lateral Hop over rope

*Sprint back down hill

Within One Minute -

4 Rounds -

-complete the following within 1 minute; whatever remains of each minute = rest period

*5 ea. leg x Pistol (mod: hold wall/ pole OR toes of non-working leg down OR hover)

*5 x DB Renegade Row (push-up + row R + row L)

2 Rounds -

*Traveling Jump Rope Singles up parking deck hill

*15 x Plank + Double-Leg Lateral Hops over rope (R and L = 1 rep)

*Sprint back down hill

Within One Minute -

4 Rounds -

-complete the following within 1 minute; whatever remains of each minute = rest period

*12 total x Weighted Switch Lunge Jump (DBs in front rack)

*6 lengths x Shuttle Sprint (short length of parking deck East to West; ~10m ea. length)

2 Rounds -

*Traveling Jump Rope Singles up parking deck hill

*30 ea. leg x Single-Leg Lateral Hop over rope

*Sprint back down hill

Total Strength - "Five Minute Partner Switch-Offs"

Equipment: Partner, Heavy Dumbbells (DBs)/ person, shared Mat, shared Kettlebell (KB), shared Med Ball (MB)

WARM-UP:

2 Rounds - (1 person uses KB, other uses MB, may switch @ end of round 1)

*30 sec. x KB/ MB Halo (alt. clockwise and counterclockwise)

*30 sec. x KB/ MB Goblet Squat

*30 sec. x KB/ MB Side-to-Side Low Lunge (KB bottom-up and @ chest)

1) PARTNER AMRAP+:

5 min. AMRAP -

*P1: 5 x (Jumping) Thruster

*P2: Side-Stepping Plank until partner finishes (1 step R, 1 step L back and forth)

-switch

-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups

PARTNER AMRAP+:

5 min. AMRAP - 

*P1: 3 ea. x Single-Leg Squat-Thrust-DB Deadlift

*P2: alt. Lunge Jump (challenge: DBs in front rack) until partner finishes 

-switch

-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups

PARTNER AMRAP+:

5 min. AMRAP - 

*P1: 10 (5 ea. arm) x Single-Arm OH KB alt. Lunge (yell out arms switch)

*P2: Single-Arm DB Plank Row w/ Other Hand atop MB (switch arms when partner switches arms)

-switch

-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups

PARTNER AMRAP+:

5 min. AMRAP -

*P1: 5 x Star Jump

*P2: Plank Jack until partner finishes (challenge: both hands AND feet jack)

-switch

-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups

PARTNER AMRAP+:

5 min. AMRAP -

*P1: 10 x Double-Arm DB Snatch (finish in X-position)

*P2: MB Squeeze Supine Leg Drops until partner finishes

-switch

-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups

PARTNER AMRAP+:

5 min. AMRAP -

*P1: 5 x MB Russian Twist to Upward Toss

*P2: Bent-Over DB Row until partner finishes

-switch

-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups

S3 Conditioning - "Within One Minute"

WARM-UP:

2 Rounds -

*Toe Hold Squat Stretch to Broad Jump there

*Traveling Mantis back

*200m Run (100m Fwd./ 100m Bkwd.)

SET #1 (w/ bar):

4 x 1 min. Rounds -

-complete the following within 1 minute; whatever remains of the minute = your rest

*4 x Barbell Thruster (45 - 65 lb. for women)

*4 x Bar Facing Burpee

*4 x Barbell Thruster

WEIGHT ON/ WEIGHT OFF:

*200m Slam Ball (SB) Run (hold ball centered @ chest

*200m Sprint

*200m SB Run

SET #2:

4 x 1 min. Rounds -

-complete the following within 1 minute; whatever remains of the minute = your rest

*4 x Hang Power Snatch (mod: Hang Power Clean and Press)

*8 x OH Squat (mod: Front Squat)

*4 x Hang Power Snatch

WEIGHT ON/ WEIGHT OFF:

*200m SB Run

*200m Sprint

*200m SB Run

SET #3 (bodyweight only):

4 x 1 min. Rounds -

-complete the following within 1 minute; whatever remains of the minute = your rest

*4 x Ninja Get-Up (hop- or step-up from knees to sumo squat; if stepping up: hands behind head)

*8 x V-Push-Up (Pike Push-Up w/ Inward Facing Hands)

*4 x Ninja Get-Up

WEIGHT ON/ WEIGHT OFF:

*200m SB Run

*200m Sprint

*200m SB Run

SET #4:

4 x 1 min. Rounds -

-complete the following within 1 minute; whatever remains of the minute = your rest

*6 x Star Jump

*6 x Sumo Deadlift High Pull (barbell or DBs)

*6 x Star Jump

WEIGHT ON/ WEIGHT OFF:

*200m SB Run

*200m Sprint

*200m SB Run

SET #5:

4 x 1 min. Rounds -

-complete the following within 1 minute; whatever remains of the minute = your rest

*5 x Jumping Slam Squat

*5 x Slam Ball Burpee - Deadlift Jump

*5 x Jumping Slam Squat

FINISHER:

*50 x Good Morning (w/ Bar or 1 DB)

-On the Min. Every Min.: 5 x Sumo Squat Hold + Bicep Curl

This Evening's Harris Y Athletic Conditioning Plan - Wear Your Sleeves!!

WARM-UP:

*Dynamic Stretch (30 sec. ea. x scorpion, reverse scorpion, mantis, toe hold squat)

*100-80-60-40-20 x Jumps of Rope (challenge: single-leg)

*10-8-6-4-2 x Burpee

------------->outside to pavilion w/ partner and a set of DBs/ person

1) PARTNER AMRAP + SPRINT:

5 min. AMRAP -

*P1: 5 x (Jumping) Thruster

*P2: Plank Row until partner finishes

-switch

-Upon Immediate Completion of AMRAP: 400m Sprint

2) PARTNER AMRAP + SPRINT #2:

5 min. AMRAP - (switch legs ea. round)(both partners on same leg)

*P1: 5 x Single-Leg Squat-Thrust-Jump 

*P2: Split Squat Jump until partner finishes 

-switch

-Upon Immediate Completion of AMRAP: Weighted 400m Sprint (DB @ chest)

3) PARTNER AMRAP + SPRINT #3:

5 min. AMRAP -

*P1: 5 x Star Jump

*P2: Plank Jack until partner finishes (challenge: both hands AND feet jack)

-switch

-Upon Immediate Completion of AMRAP: 400m Sprint

4) PARTNER AMRAP + SPRINT #4:

5 min. AMRAP

*10 x Double-Arm DB Snatch (finish in X-position)

*10 x Partner High-Five Push-Ups

-Upon Immediate Completion of AMRAP: Weighted 400m Sprint (DB @ chest)

FINISHER:

5 min. AMRAP -

P1: 50m Sprint (across north field; stop by track sign) - drop to Plank + Windmill

P2: waits in Plank + Windmill until P1 finishes run, then 50m Sprint to P1

P1: when P2 arrives: 50m Sprint back toward pavilion

-repeat

Erin's Schedule for Week of 4/23 - 4/29

• Monday (4/23); 9:45am - CROSSFIT S3 WOD
• Monday (4/23); 11am - S3 Conditioning
• Monday (4/23); 12pm - CROSSFIT S3 WOD
• Monday (4/23); 5:45pm - Athletic Conditioning (Harris YMCA - Upstairs Grp Ex Room)
• Tuesday (4/24); 9:45am - CROSSFIT S3 WOD
• Tuesday (4/24); 11am - S3 Conditioning
• Tuesday (4/24); 12pm - CROSSFIT S3 WOD
• Wednesday (4/25); 9:30am - Total Strength (Siskey YMCA - Room 2)
• Thursday (4/26); 9:45am - CROSSFIT S3 WOD
• Thursday (4/26); 12pm - CROSSFIT S3 WOD
• Thursday (4/26); 6pm - CROSSFIT S3 WOD
• Thursday (4/26); 7pm - S3 Conditioning
• Friday (4/27); 5:45am - Athletic Conditioning (Harris Express YMCA)
• Friday (4/27); 9:45am - CROSSFIT S3 WOD
• Friday (4/27); 11am - S3 Conditioning
• Friday (4/27); 12pm - CROSSFIT S3 WOD
• Saturday (4/28); 8:30am - S3 Conditioning
• Sunday (4/29); 10am - S3 Conditioning

S3 Conditioning - Sassy "Cindy" Workout

Equip: DBs, Dynamax, Barbell

WARM-UP:

2 Rounds -

*Toe Hold Squat Stretch to Frog Hop one length across room

*Walking Mantis (Samson lunge - elbow to instep - reach to ceiling) back across room

*200m Run

6 ROUNDS: 40 sec. ON/ 20 sec. OFF: Split Squat Wall Ball (stay split; 3 rounds R leg, then 3 rounds L leg)

RETURN WORK:

3 Rounds of “Cindy” -

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

6 ROUNDS: 40 sec. ON/ 20 sec. OFF: Hang Power Clean (loaded (65 - 85 lb.) or unloaded barbell (65 - 75 lb.), DBs)

RETURN WORK:

3 Rounds of Running “Cindy” -

*100m Sprint

*5 x Pull-Up

*10 x Renegade Row (DB Push-Up + Row R and L)

*15 x DB Front Squat

6 ROUNDS: 40 sec. ON/ 20 sec. OFF: Squat-Thrust-Lateral Hop over barbell (challenge: DBs in hand)

RETURN WORK:

3 Rounds of Jumping “Cindy” -

*5 x Floor-Touch Squat Jump to Pull-Up

*10 x Push-Up + All 4’s Hop (mod: just feet hop)

*15 x Squat Jump

6 ROUNDS: 40 sec. ON/ 20 sec. OFF: Barbell Burpee (push-up (hands atop barbell, sternum to barbell), hop in, clean and jerk) (mod: DB Burpee)

RETURN WORK:

3 Rounds of “Cindy” -

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

S3 Conditioning - Deceptively Ab-Intense

Equipment: Box, Heavy Dumbbells (DBs), Pull-Up Bar, Med Ball


WARM-UP:
*Dynamic Stretch

*4 min. AMRAP (my new favorite) -

• 5 x Jumping Jack
• 4 x Air Squat
• 3 x Push-Up

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

5 Min. AMRAP -

*Walking Lunge (DBs in Front Rack) there/ back across long length of room (~short length of basketball court)

     *20 x DB Push Press on each end line

Return Speed Work -

*20 x Box Jump

*200m Run

*10 x Box Jump

*100m Run

5 Min. AMRAP -

*DB Bear Crawl Fwd. there/ Bkwd. back across long length of room

     *10 x Knee-Slap Tuck Jump on each end line

Return Speed Work -

*20 x Box Jump

*200m Run

*10 x Box Jump

*100m Run

5 Min. AMRAP -

*Burpee-Broad Jump there/ back across long length of room

    *5 x Hanging Knees-to-Elbows (@ a pull-up bar) on each end line

Return Speed Work -

*20 x Box Jump

*200m Run

*10 x Box Jump

*100m Run

5 Min. AMRAP -

*10 x Wall Ball 

*4 x Toe-Tap Decline Med Ball Push-Up (hands on floor, one foot on floor and one foot on ball, push-up, then switch which foot is on the ball for the next push-up)

Return Speed Work -

*20 x Box Jump

*200m Run

*10 x Box Jump

*100m Run

Harris Express Athletic Conditioning - This Morning's "100 Meter Madness"

equipment: Heavy DBs, partner

WARM-UP:

*10 x Toe-Hold Squat Stretch

*10 ea. x Samson Lunge to Hammy Stretch

4 min. AMRAP -

*5 x Jumping Jack

*4 x Air Squat

*3 x Push-Up

------------------> OUTSIDE

PARTNER SPRINTS:

5 min. AMRAP -

P1: Sprint long length of block (100m there/ 100m back)

P2: 4 x Renegade Row (DB Push-Up + Row R + Row L) (rest upon completion of this task)

-switch

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

5 min. Time Limit:

*Walking Lunge long length of block there/ back

-Every 10 Reps: 3 x Monkey Push-Ups

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

PARTNER SPRINTS:

5 min. AMRAP -

P1: Bkwd. Sprint long length of lot there/ Fwd. Sprint back

P2: 8 x DB Deadlift Squat Jump (rest upon completion of this task)

-switch

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

5 min. Time Limit

*Broad Jump long length of block there/ back

-Every 10 Reps: 3 x Pop-Up Push-Up

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

PARTNER SPRINTS:

5 min. AMRAP -

P1: 3-Turn Suicide Sprint  to middle of block (50m there/ 50m back) - to end of block (100m there/ 100m back)

P2: 15 x DB Thruster (rest upon completion of this task)

-switch

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

5 min. Time Limit

*Squat-Thrust-Lateral Jump long length of lot there/ back 

-Every 5 Reps: 10 x Backward Bear Crawl Steps (switch which way you face on the S-T-J after every bear crawl)

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

PARTNER SPRINTS:

5 min. AMRAP -

P1: Sprint long length of lot there/ back

P2: REST (so run faster!!!) OR Chair Hold (for duration of partner’s sprint)

-switch

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

*Burpee Broad Jump 1/2 way there/ back long length of block

"Death By's" @ Siskey Total Strength

EQUIPMENT: Mat, Heavy Dumbbells (DBs)(12-15 lbs.), Heavy Body Bar (22-36 lbs.)

WARM-UP:

4 min. AMRAP -

*5 x Jumping Jack

*4 x Air Squat

*3 x Push-Up

SET #1 (w/ body bar):

4 x 1 min. Rounds -

-complete the following within 1 minute; whatever remains of the minute = your rest

*6 x Body Bar Thruster

*6 x Chest Press + Double-Leg Drop (mod: no weight, hands beneath tush)

*6 x Thruster

INCREASING REP ROUNDS OF SQUAT CLEAN:

5 Rounds of Increasing Reps -

-complete the following within 1 minute; whatever remains of the minute = your rest

Round 1: 8 x DB Squat Clean

Round 2: 9 x DB Squat Clean

Round 3: 10 x DB Squat Clean

Round 4: 11 x DB Squat Clean

Round 5: 12 x DB Squat Clean

-to modify: start @ 6 reps, working way up to 10 reps

-CHALLENGE: 10 x DB Plank Row before you rest (1st 3 rounds only)

SET #2 (w/ body bar):

4 x 1 min. Rounds -

-complete the following within 1 minute; whatever remains of the minute = your rest

*4 x Hang Power Snatch

*8 x OH Squat

*4 x Hang Power Snatch

INCREASING REP ROUNDS OF T-PUSH-UP:

5 Rounds of Increasing Reps -

-complete the following within 1 minute; whatever remains of the minute = your rest

Round 1: 6 x DB T-Push-Up (mod: on knees AND/ OR without DBs)

Round 2: 7 x DB T-Push-Up

Round 3: 8 x DB T-Push-Up

Round 4: 9 x DB T-Push-Up

Round 5: 10 x DB T-Push-Up

-CHALLENGE: 8 x DB Front Squat before you rest (1st 3 rounds only)

SET #3 (bodyweight only):

4 x 1 min. Rounds -

-complete the following within 1 minute; whatever remains of the minute = your rest

*4 x Ninja Get-Up (hop- or step-up from knees to sumo squat; if stepping up: hands behind head)

*8 x V-Push-Up (Pike Push-Up w/ Inward Facing Hands)

*4 x Ninja Get-Up

INCREASING REP ROUNDS OF SPLIT SQUAT CLEAN:

5 Rounds of Increasing Reps -

-complete the following within 1 minute; whatever remains of the minute = your rest

Round 1: 3 ea. leg (6 total) x DB Split Squat Clean (mod: step back lunge + thrust)

Round 2: 4 ea. leg (8 total) x DB Split Squat Clean

Round 3: 5 ea. leg (10 total) x DB Split Squat Clean

Round 4: 6 ea. leg (12 total) x DB Split Squat Clean

Round 5: 7 ea. leg (14 total) x DB Split Squat Clean

-CHALLENGE: 10 x DB Push Press before you rest (1st 4 rounds only)

FINISHER:

*40 x Good Morning (w/ Body Bar or 1 DB)

-On the Min. Every Min.: 5 x Sumo Squat Hold + Bicep Curl

Harris Y Athletic Conditioning - Preview of Tonight's Workout

DESCENDING REPS OUTDOOR OBSTACLE COURSES

WARM-UP:

4 min. AMRAP -

*5 ea. x Lunge+Knee Drive

*4 x Plank+Double-Knee Hop Side-to-Side

*3 x Inchworm Out-Push-Up-Inchworm In

MET CON + STRENGTH:

*20 x DB Man Maker

-@ the Top of Each Minute: 10 x alternating Lunge Jump

-5 minute time limit

-------> Outside to pavilion; Set up station of riser stack

OBSTACLE COURSE #1 (start @ pavilion):

4 Rounds of Descending Reps -

*40-30-20-10 x Handstand Shoulder Taps (mod: decline plank, 180 hips, pike plank, regular plank)(vs. wall or atop riser stack)

*40-30-20-10 x Lateral Hops over risers

*200m Run to south end of lower track

*40-30-20-10 x Sumo Squat Jump

*200m Run back to pavilion

~if you are usually one of the later finishers, feel free to complete 3 rounds only (start @ 30 reps of ea. exercise)

~2 min. to finish once instructor finishes

OBSTACLE COURSE #2 (start @ pavilion):

4 Rounds of Descending Reps -

*40-30-20-10 x Side-to-Side Donkey Kick over risers

*150m Backward Run to grassy knoll by first tree grove

*40-30-20-10 x 180 Broad Jump

*150m Sprint back to pavilion

FINISHER:

5 x 200m Run (100m there and back)

-@ the Top of Each Minute: 5 x Jacking Push-Up (challenge: jack both hands AND feet)