Siskey Y Total Strength - Time/ Rep Ladder Count-Down

Equip: Bosu, Heavy DBs, 1 Extra Heavy DB, Mat

WARM-UP:

*60-50-40-30 sec. x Jumping Jack (turn to Power Jack in later rounds)

*6-5-4-3 x 2x Air Squat to 2x Push-Up

SET #1: (use 1 extra heavy DB for this set)

*60-50-40-30 sec. x Side-Hopping DB Swing

*6-5-4-3 ea. leg x Bosu Bulgarian Split Squat in 3 Ways

*6-5-4-3 x DB in Goblet Hold

*6-5-4-3 x DB in Single-Arm Shoulder Rack

*6-5-4-3 x DB in Single-Arm Overhead Rack (same arm/leg)

-all R leg 1st, then all L leg

*for ex.: Round 1 would be the following -

-60 sec. of Side-Hopping DB Swing, then 

-6 x R leg Bulgarian SS w/ Goblet Hold

-6 x R leg Bulgarian SS w/ S-A Shoulder Rack

-6 x R leg Bulgarian SS w/ S-A OH Rack

-the 6 ea. of the above with L leg

SET #2:

*60-50-40-30 sec. x DB Sumo Squat Jack

*6-5-4-3 x Man Maker (w/ full Squat Clean)

SET #3:

*60-50-40-30 sec. x Bosu OH Squat

*6-5-4-3 x Dome-Down Bosu 3x Push-Up+Hands Hop to 3x Bosu Frog Hop

SET #4:

*60-50-40-30 sec. x alt. Plank Row + Triceps Extension

*6-5-4-3 x Weighted Sit-Up to 6-5-4-3 x Seated Shoulder Press (i.e. 6 x (1 sit-up to 6 shoulder press); 5 x (1 sit-up to 5 shoulder press), etc.)(mod: w/ 1 DB only)

SET #5:

*60-50-40-30 sec. x alt. Pistol (bum to Bosu)(mod: d-l squat to bosu + s-l stand up)

*6-5-4-3 x Double-Up Side-to-Side DB Ground-to-Overhead (2 x R side, then 2 x L side = 1 rep)

SET #6:

*60-50-40-30 sec. x Bosu Quick Hands (in plank atop dome-up bosu, run hands)

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

S3 Conditioning - "3 x 3 x 3 x..."

Equip: Rower, Barbell (I used 75 lb.)

WARM-UP:
*Dynamic Stretches across the length of the room
     -w/ 4 lengths of Shuttle Run b/w ea. assignment

"3 x 3 x 3 x ...."
3 Rounds of -
*300m Row
*3 Rounds of -
     *3 x Bear Complex (power clean to thruster to behind-the-neck thruster)
     *3 x Curtis P (power clean to front lunge R and L)
     *3 x Hang Power Snatch to Overhead Squat
*300m Run


FINISHER (which we didn't even have time to complete):
3 Rounds of -
*30 x KB Swing (1.0 pood)
*30 x Squat-Thrust
*30 x DB Push Press (25 lb)

S3 Conditioning - "The Daniel Loyola Workout"

My friend, Daniel Loyola, was the only participant to show up for S3 Conditioning this morning...poor guy!  The two of us partnered up together to tackle every last rep of this workout...OUCH!  In honor of Daniel's bravery for showing up to class (and for staying once he found out he was going to be the only one there, this one is now named after him!

Equip: Pull-Up Bar (Box, Band), Barbell, Slam Ball, 2 Parallettes

WARM-UP:

*800m Run w/ 10 ea. x Air Squat and Push-Up ea. time you hit the top and bottom points of the course (5 stopping points => 50 total squats, and 50 total push-ups)

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

#1)

Strength: 100 x Thruster (65 lb. barbell)

Cardio Pace-Setter: 5 x Burpee-Broad Jump (over parallette)

#2)

Strength: 100 x Pull-Up (mod: w/ band)

Cardio Pace-Setter: 200m Sprint (100m Fwd. there/ 100m Bkwd. back)

3)

Strength: 100 x Parallette Pass-Through + Push-Up and Tricep Dip on ea. end

Cardio Pace-Setter: 10 Lengths of 10m Shuttle Run (there/ back = 2 lengths)

4) 

Strength: 100 x Power Clean (65 lb. barbell)

Cardio Pace-Setter: 10 x Jumping Slam Squat (20 lb. slam ball)

Erin's Schedule for Week of 5/27 - 6/3

• Sunday (5/27); 10am: S3 Conditioning
• Monday (5/28): NOTHING - Happy Memorial Day!
• Tuesday (5/29); 9:45am - CrossFit WOD (S3)
• Tuesday (5/29); 11am - S3 Conditioning
• Tuesday (5/29); 12pm - CrossFit WOD (S3)
• Wednesday (5/30); 9:30am - Total Strength (Siskey YMCA - Room 2)
• Thursday (5/31); 9:45am - CrossFit WOD (S3)
• Thursday (5/31); 12pm - CrossFit WOD (S3)
• Thursday (5/31); 6pm - CrossFit WOD (S3) - my last time working this shift
• Thursday (5/31); 7pm - S3 Conditioning - my last time teaching this class at this time
• Friday (6/1); 5:45am - Athletic Conditioning - Harris Express YMCA
• Friday (6/1); 9:45am - CrossFit WOD (S3)
• Friday (6/1); 11am - S3 Conditioning
• Friday (6/1); 12pm - CrossFit WOD (S3)
• Saturday (6/2); 8am - Cardio Strength (Siskey YMCA - Room 2)
• Saturday (6/2); 10:30am - S3 Conditioning 
• Sunday (6/3); 10am - S3 Conditioning - my last time teaching this class at this time

Saturday S3 Conditioning: Blind Barbell Tabatas

Equip: Barbell (I used 65 lb.), AbMat, Kettlebell (I used 0.75 pood), optional DBs

WARM-UP:

5 min. AMRAP: 

*100m Run

*5 x Prisoner Squat + Torso Twist

*5 x Push-Up + Shoulder Tap

BLIND 10-ROUND TABATA: 3 exercises thrown out in random order

1. Burpee-Deadlift (w/ *Barbell or DBs)
2. Evil Wheel (mod: Plank Walk to Hyper Plank) 

1. Push Press (w/ DBs or Barbell)

1) a, 2) b, 3) c, 4) c, 5) b, 6) a, 7) a, 8) b, 9) c, 10) a

5 min. AMRAP:

*5 x KB Halo + Thruster

*5 x Right: KB Clean and Press

*5 x Left: KB Clean and Press

BLIND 9-ROUND TABATA: same 3 exercises thrown out in random order (see above)

1) a, 2) b, 3) c, 4) b, 5) b, 6) a, 7) b, 8) c, 9) c, 10) a

5 min. AMRAP:

*5 x Right: KB Clean and Press

*5 x Left: Split Squat KB Swing

*5 x KB Deadlift + 3x Lateral Hop-Over KB

BLIND 9-ROUND TABATA: same 3 exercises thrown out in random order (see above)

1) b, 2) b, 3) b, 4) a, 5) a, 6) a, 7) c, 8) c, 9) c, 10) a

5 min. AMRAP:

*5 x Spiderman Push-Up (mod: on knees)

*5 x Power Clean (w/ *Barbell or DBs)

*5 ea. x Overhead Lunge in place (w/ *Barbell or DBs)

BLIND 9-ROUND TABATA: same 3 exercises thrown out in random order (see above)

1) a, 2) a, 3) a, 4) b, 5) b, 6) b, 7) c, 8) c, 9) c, 10) a

"The Four" - S3 Conditioning (Brutal!)

Equip: Kettlebell (1.0-1.5 pood), Rower

WARM-UP:

*100-80-60-40-20-10 x Jump Rope

*10-8-6-4-2 x Air Squat and Hand-Release Push-Up

*Dynamic Stretches

“THE FOUR:” (using the length of the main room @ S3, ~10 meters long))

4 Rounds -

*400m Run or Row

*4 lengths x Broad Jump

*300m Run or Row

*3 lengths x Walking KB Goblet Lunge

*200m Run or Row

*2 lengths x Burpee-Lateral Hop

*100m Run or Row

*1 length x alt. Pistol Squat Walk (mod: toes-down single-leg squat)

SUGGESTION: Row in rounds 1 and 3; Run in rounds 2 and 4 (will total 2000m Row and 2000m Run)(this is LONG!...expect it to take at least 50-60 min. to complete all 4 rounds)

Harris Express Y Athletic Conditioning - "12 Days of Christmas in May"

"Twelve Days of Christmas...In May!"

WARM-UP:

3 min. AMRAP -

*5 x Squat-Thrust

*5 x Weightless OH Squat

*5 ea. x Single-Leg Squat + Fwd. Reach

“12 DAYS of CHRISTMAS”

Rnd. 1: 100m Sprint (down the hill and back up)

Rnd. 2: Rnd. 1 + 2 x Atomic Man Maker

Rnd. 3: Rnd. 2 + 3 x Dive Bomber

Rnd. 4: Rnd. 3 + 4 x Pistol Switch Squat OR 4 ea. leg x Pistol (mod: toe down s-l sq.)

Rnd. 5: Rnd. 4 + 5 x Sumo Deadlift High Pull

Rnd. 6: Rnd. 5 + 6 x Double-Arm Power Snatch

Rnd. 7: Rnd. 6 + 7 x Thruster

Rnd. 8: Rnd 7 + 8 x Burpee

Rnd. 9: Rnd. 8 + Lateral Knee-Slap Tuck Jump (over line on floor)(R and L = 1)

Rnd. 10: Rnd. 9 + 10 lengths of 10m Shuttle Run

Rnd. 11: Rnd. 10 + 11 x DB Squat-Thrust-Deadlift

Rnd. 12: Rnd. 11 + 12 x DB Squat Clean

Thurs 7pm S3 Conditioning - "Remaining Time AMRAPs"

WARM-UP:

30-20-10 x 

*Knee Slap High-Knee Run R and L to Instep-Touch Run R and L

*Straight Leg Bicycle 

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

Part I:

In 10 Min.:

*800m *Run or Row

AMRAP in Remaining Time:

*5 x Burpee

*10 x Push-Up

*15 x Squat Jump

In 5 Min.:

*400m *Run or Row

AMRAP in Remaining Time:

*5 x Up-Down

*5 x Grasshopper (R and L = 1)(mod: Side Mtn. Climb)

In 2.5 Min.:

*200m *Run or Row

AMRepsAP in Remaining Time:

*G.I. Jane (Burpee to Pull-Up)(mod: Squat-Thrust-Bar Touch)

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

Part II:

In 10 Min.:

*800m *Run or Row

AMRAP in Remaining Time:

*5 x Squatting Push-Up (a.k.a. “Monkey Push-Up”)

*10 x K2E Tuck Jump

*15 x Supine K2E Tuck-Up

In 5 Min.:

*400m *Run or Row

AMRAP in Remaining Time:

*5 x Dive Bomber (mod: Pike Push-Up)

*5 x Floor-Touch Broad Jump Fwd. and Bkwd. (fwd. and bkwd. = 1)

In 2.5 Min.:

*200m *Run or Row

AMRepsAP in Remaining Time:

*T-Push-Up (push-up to side plank + arm reach)

Sneak Peek: Siskey Total Strength 9:30am

Equip: Heavy DBs, KB, Mat, Bench (4 risers ea. side)

WARM-UP:

3 min. AMRAP -

*5 x Up-Down

*5 x Weightless Overhead Squat

*5 ea. x Single-Leg Squat + Fwd. Reach/ Floor Touch

ADD-ON ROUNDS #1: 

1. 10 x DB Squat-Thrust-Deadlift (mod: w/o DBs)
2. Rnd. 1 + 10 ea. x Single-Arm DB/ *KB Thruster
3. Rnd. 2 + 10 ea. x Split Squat DB/ *KB Swing
4. Rnd. 3 + 10 x Narrow Leg Squat Push-Up (+ Knee-Slap Tuck Jump) to Wide Leg Squat Push-Up (+ Knee-Slap Tuck Jump) (mod: @ incline)(20 total push-ups)

TABATA DUO: (1 Round = 20 sec. WORK/ 10 sec. REST)

8 alternating Rounds of: 

*DB Thruster and Seated Shoulder Press

ADD-ON ROUNDS #2: (team up w/ someone next to you to put 2 benches together!)

1. 5 x Decline Push-Up to 90 Degree Push-Up (mod: regular p-up to pike p-up)
2. Rnd. 1 + 15 x KB SDLHP (feet atop 2 separate benches, drop KB below bench top)
3. Rnd. 2 + 15 x Squat Hold + DB Hammer Curl
4. Rnd. 3 + 30 x DB Front Squat

TABATA DUO: (1 Round = 20 sec. WORK/ 10 sec. REST)

8 alternating Rounds of:

*Push-Up + DB Row and DB Plank Row

ADD-ON ROUNDS #3: (bodyweight only)

1. 15 x Jump Squat
2. Rnd. 1 + 15 x Up-Down
3. Rnd. 2 + 15 x Jack Push-Up
4. Rnd. 3 + 30 x Squatting Box Jump (squat and touch fingers to floor-jump up-land in squat atop box and touch fingers to box)(mod: 20 ea. leg x Step-Ups)

TABATA DUO: (1 Round = 20 sec. WORK/ 10 sec. REST)

8 alternating Rounds of:

*Right Leg: Stiff Leg Deadlift High Pull (w/ 2 DBs or 1 KB)

*Left Leg: Stiff Leg Deadlift High Pull

Harris Y Athletic Conditioning: Strength Stuff + 1.5 Miles of Sprints

WARM-UP:

BASIC LADDER PAIRING -

*10-9-8-7-6-5-4-3-2-1 x Air Squat

*1-2-3-4-5-6-7-8-9-10 x Hand-Release Push-Up

-divide class into 2 groups: count out 1s and 2s 

----------->outside to pavilion w/ Heavy DBs

*Strength Pairing #1:

5 Rounds - 

*10 x Front Squat

*10 x Squat Jump

-1 minute to finish once 1st person completes assignment!!

*4 x 200m Class Relay

-entire class starts @ pavilion

• 1s sprint 1/2 way around top track to tractor, then rest and wait
• 2s sprint to 1s as soon as 1s stop
• 1s sprint back to pavilion as soon as group 2 reaches them

-entire class completes 2 full laps of track (800m)

-Work:Rest = 1:1

*Strength Pairing #2:

5 Rounds -

*10 x Squat-Thrust (for speed)(no jump, no DBs)

*5 x DB Burpee + Dbl. Arm Power Snatch (finish in X position)

-1 minute to finish once 1st person completes assignment!!

*4 x 200m Class Relay

*Strength Pairing #3:

5 Rounds -

*10 x Lunge Jump w/ DBs in Front Rack

*20 x Mountain Climb

-1 minute to finish once 1st person completes assignment!!

*4 x 200m Class Relay

S3 Conditioning - "Frantastic - Take Two"

This entire workout is based on one of CrossFit's most famous (and torturous) benchmark workouts (WODs).  Two exercises, one a push and one a pull, that work different body parts are paired together, so that your muscles never fatigue...you CAN keep going!...yikes.


WARM-UP:
21 reps ea. of Air Squat and Plank + Hop In (feet hop in to the outside of your hands)
200m Run
15 reps ea. of Air Squat and Plank + Hop In
200m Run
9 reps ea. of Air Squat and Plank + Hop In
-------------
1)
21-15-9 x
*Dumbbell Thruster 
*Pull-Up
    -100m Fwd. Run + 100m Bkwd. Run after each set

2)
21-15-9 x
*Burpee-Box Jump 
*Toes-to-Bar (a.k.a. "Hanging Pike-Ups)
     -10 lengths x 10 meter Shuttle Run after each set

3)
21-15-9 x
*90 Degree Decline Push-Up (feet atop 20+" box, 90 degree angle of hips, head touches floor)
*Dumbbell Sumo Deadlift High Pull
     -400m Run after each set

4)
21-15-9 x
*Plyo Push-Up over plate (45 lb.)(1 hand on plate/ 1 hand on floor, push-up and over to switch which hand is on top of plate)
*Lateral Knee-Slap Tuck Jump over plate
     -150m Row after each set

S3 Conditioning's Sunday Slammer

SINGLE EXERCISE MINI-AMRAPs

EQUIP: Barbell (I used 65 lb.), Heavy Dumbbells (I used 20 lb. DBs)

WARM-UP:

*Traveling Dynamic Stretch

*400m Run w/ 10 x Air Squat and 10 x Push-Up @ top/ bottom/ top

MINI-AMRAP #1:

4 min. AMRAP -

*Bear Complex (Power Clean + Front Squat + Press + Back Squat + Press)

(DBs mod: power clean + palms-in thruster + palms-fwd. thruster)

~4 x alt. 200m Sprint w/ partner

3 min. AMRAP -

*Curtis P (Hang Power Clean + Front Lunge R + Front Lunge L + Press)

(DBs mod: power clean + front Lunge R and L + Push Press)

~3 x alt. 200m Sprint w/ partner

2 min. AMRAP -

*DB Man Maker

~2 x alt. 200m Sprint w/ partner

1 min. AMRAP -

*Walking Overhead Barbell Lunge (mod: w/ DBs)

~1 x alt. 200m Sprint w/ partner

FINISHER:

*1 min. x Walking Overhead Barbell Lunge

100m Sprint

*1 min. x DB Man Maker

100m Sprint

*1 min. x Curtis P

100m Sprint

*1 min. x Bear Complex

100m Sprint

Erin's Schedule for Week of 5/20 - 5/27

• Sunday (5/20); 10am - S3 Conditioning
• Monday (5/21); 9:45am - CrossFit WOD (S3)
• Monday (5/21); 11am - S3 Conditioning
• Monday (5/21); 12pm - CrossFit WOD (S3)
• Monday (5/21); 5:45pm - Athletic Conditioning (Harris Y - Upstairs Grp Ex Rm)
• Tuesday (5/22); 9:45am - CrossFit WOD (S3)
• Tuesday (5/22); 11am - S3 Conditioning
• Tuesday (5/22); 12pm - CrossFit WOD (S3)
• Wednesday (5/23); 9:30am - Total Strength (Siskey Y - Room 2)
• Thursday (5/24); 9:45am - CrossFit WOD (S3)
• Thursday (5/24); 12pm - CrossFit WOD (S3)
• Thursday (5/24); 6pm - CrossFit WOD (S3)
• Thursday (5/24); 7pm - S3 Conditioning
• Friday (5/25); 5:45am - Athletic Conditioning (Harris Express Y)
• Friday (5/25); 9:45am - CrossFit WOD (S3)
• Friday (5/25); 11am - S3 Conditioning
• Friday (5/25); 12pm - CrossFit WOD (S3)
• Saturday (5/26); 8:30am - S3 Conditioning
• Sunday (5/27); 10am - S3 Conditioning

Partner Work @ S3 Conditioning

“PARTNER PANDEMONIUM”

WARM-UP:

*Dynamic Stretch

*Metabolic Warm-Up:

3 Rounds of Decreasing Distance/ Reps:

*400m-300m-200m-100m Run

*4-3-2-1 lengths x DB Side Plank Walk (across length of room (~10m))

SET #1A:

3 Rounds -

P1 (pace-setter): 30-20-10 x Box Jump

P2: Wall Ball until P1 done

-switch!

SET #1B:

5 min. AMRAP -

P1 (pace-setter): 5 ea. x DB Overhead Lunge in place

P2: DB Push-Up + 2 Steps Plank Walk (alt. direction of plank walk ea. rep) until P1 done

-switch!

SET #2A:

3 Rounds -

P1 (pace-setter): 30-20-10 x Handstand + Lateral Arm Raises (mod: decline/ 180 plank)

P2: Med Ball Clean (mod: MB deadlift to front squat)

-switch!

SET #2B:

5 min. AMRAP -

P1 (pace-setter): 10 x (Jumping) Thruster

P2: Pull-Up (mod: jumping pull-up OR use your band from resisted sprints) until P1 done

-switch! 

SET #3A:

P1 (pace-setter): 30-20-10 (15-20-5 ea. leg) x Pistol (Single-Leg Squat)

P2: DB Double-Arm Snatch (finish in X-position) until P1 done

-switch!