"10-31-2012" (Siskey Y Total Strength)

"10-31-2012 @ 9:30am"

EQUIPMENT: Mat, Heavy Dumbbells (15-*20 lb.), Bar (22-*33 lb.)

WARM-UP:

AMRAP for duration of 1st song -

*10 x Jumping Jack

*3 x Weightless OH Squat

*1 x Push-Up - Hop In Wide - Toe Hold Squat Stretch

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-1st round of ea. AMRAP: do all together, count out reps

#1: 9 Min. 30 Sec. AMRAP - 

*10 x Vertical Leap (individual effort ea. rep, for explosion)

*31 x Air Squat

*20 x V-Sit Russian Twist (w/ 1 DB)(R and L = 1 rep)

*12 x alt. DB Lunge Thruster

#2: 9 Min. 30 Sec. AMRAP - 

*10 x Straight Arms/Legs Body Bar OH Sit-Up 

*31 x Body Bar Overhead Ankle Raise

*20 x DB Stiff Legged Deadlift High Pull

*12 x Seated DB Shoulder Press (challenge: V-SIT)

#3: 9 Min. 30 Sec. AMRAP - 

*10 x (Jumping) DB Thruster 

*31 x DB Plank Row 

*20 (10 ea.) x Back Rack Split Squat Plyo (w/ body bar)(1/2 reps R, then 1/2 reps L)

*12 x Donkey Kick to Push-Up (mod: donkey kick to plank)

#4: 9 Min. 30 Sec. AMRAP - 

*10 x Pressing Snatch Balance (w/ body bar)

*31 x Plank Windmill 

*20 x Squat-Hammer Curl-Stand-Hammer Curl (ea. curl = 1 rep)

*12 (6 ea.) x Single-Leg DB Deadlift (mod: split squat deadlift - all bodyweight in front heel)

"Filthy 50 - Halloween Style" (S3 Conditioning)

EQUIPMENT: Box (20"/24"), Pull-Up Bar, Kettlebell (1.25/1.0 pood), Barbell (33/45; Rx+ 53 lb.), Wall Ball (20/14 lb.), Jump Rope

WARM-UP:

*Active Stretch

*10 lengths x 10m Shuttle Run w/ 3x Air Squat + 1x Pop-Up Push-Up on ea. end line

MAIN SET - “Filthy Fifty” WOD adapted for Halloween:

2 Rounds -

31 x Box Jump (24″/20″)
31 x Jumping Pull-Up
31 x KB Swing (1/1.25)
31 x Steps of Walking Lunge (challenge: KB Goblet Walking Lunge)
31 x Knees 2 Elbows (a.k.a. Hanging Tuck-Up)
31 x Push Press (45#/33#)(Rx+: 53#)
31 x Good Morning (45#/33#)(Rx+: 53#)
31 x Wall Ball (20#/14#)
31 x Burpee  
**31 x Double Under b/w ea. completed exercise above (mod: 31 x jump rope singles)

"31 TRIX" (Harris Y Athletic Conditioning)

"31 TRIX" 

(Halloween-Themed Athletic Conditioning Class (Team Teach w/ Mary Queen - Harris Y))

EQUIPMENT: Set of Dumbbells (15 lb.), Set of Gliders, Jump Rope

Warm-up:

3 Rounds -

300 x Jump Rope

1 lap run of indoor track

Main Set: 

Round 1:

*1 min. x 3 star jump/1 burpee

*31 x seated press

*1 min. x 3 star jump/1 burpee

*31 x push press 

*1 min. x 3 star jump/1 burpee

*31 x thruster

Round 2: 

*1 min. x 10m fwd. plank glide - 3 x tuck jump - 10m bkwd. plank glide - 3 x tuck jump

*31 x sumo deadlift HP

*1 min. x 10m fwd. plank glide - 3 x tuck jump - 10m bkwd. plank glide - 3 x tuck jump

*31 x stiff leg deadlift HP

*1 min. x 10m fwd. plank glide - 3 x tuck jump - 10m bkwd. plank glide - 3 x tuck jump

*31 x see-saw deadlift HP 

Monster Reps:

*100 x overhead squat (w/ taut jump rope overhead)

*31 lengths x 10m Shuttle Run

*100 x knee push-up

*31 lengths x 10m Shuttle Run

*100 x plank windmill

*31 lengths x 10m Shuttle Run

Hold That Bar UP! (S3 Conditioning)

EQUIPMENT: Barbell (45 - *75 lb.), Unloaded Bar or PVC Pipe

WARM-UP:

*Active Stretch

10 Rounds - (option: alternate rounds of FWD. and BKWD.)

*10 x Walking Lunge

*10 x Broad Jump

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SET #1:

3 Rounds -

*10 x Hang Clean + Press (75 lb.)

*30 sec. x Barbell Overhead Hold (75 lb.)

*30 sec. REST b/w rounds

SET #2:

2 Rounds -

*400m Run

*40 x Air Squat

SET #3:

3 Rounds -

*10 x Pressing Snatch Balance (65 lb.)(practice w/ unloaded bar 1st!)

*30 sec. x Bottom of Overhead Squat Hold (w/ PVC or unloaded bar overhead)

*30 sec. REST b/w rounds

SET #4:

2 Rounds -

*400m Run 

*20 x Hand-Release Push-Up

SET #5:

3 Rounds -

*10 x Squat Clean from Toes (65 lb.)

*30 sec. x Bottom of Front Squat (65 lb.)(mod: w/ PVC or unloaded bar in front rack)

*30 sec. REST b/w rounds

Erin's Schedule for Week of 10/29 - 11/4

• Monday (10/29); 9:45am - CrossFit WOD (CROSSFIT S3)
• Monday (10/29); 11am - S3 Conditioning (open to non-members of S3; first class is FREE!)
• Monday (10/29); 12pm - CrossFit WOD (CROSSFIT S3)
• Monday (10/29); 5:45pm - Athletic Conditioning (Harris Y - upstairs group ex. room)
• Tuesday (10/30); 9:45am - CrossFit WOD (CROSSFIT S3)
• Tuesday (10/30); 11am - S3 Conditioning
• Tuesday (10/30); 12pm CrossFit WOD (CROSSFIT S3)
• Wednesday (10/31); 9:30am - Total Strength (Siskey Y - Room 2)
• Thursday (11/1); 9:45am - CrossFit WOD (CROSSFIT S3)
• Thursday (11/1); 11am - S3 Conditioning
• Thursday (11/1); 12pm - CrossFit WOD (CROSSFIT S3)
• Friday (11/2); 9:45am - CrossFit WOD (CROSSFIT S3)
• Friday (11/2); 11am - S3 Conditioning
• Friday (11/2); 12pm - CrossFit WOD (CROSSFIT S3)
• Saturday (11/3); 9am - Educational Clinic and Mini-Workout @ Try Sports in Blakeney
• Saturday (11/3); 11am - S3 Conditioning CANCELLED!!!

Mini-Travel WODs (no equip.) + A Tiny Dose of Barbell (S3 Conditioning)

EQUIPMENT: Barbell (33 - 75 lb.; Erin used 68 lb.), Mat

WARM-UP:

*Active Stretch

10 Rounds -

*10 x Walking Lunge

*10 x Broad Jump

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SET #1:

3 Rounds -

*15 x Push Press (68 lb. barbell), followed immediately by:

*30 sec. Barbell Overhead Hold

*1 min. REST b/w rounds

SET #2:

5 Rounds -

*200m Run

*10 x Hand-Release Push-Up

*10 x Hollow Body Rock

SET #3:

10-8-6-4-2 x

*Burpee

*Deadhang Pull-Up

SET #4:

3 Rounds -

*10 x Thruster (68 lb. barbell), followed immediately by:

*30 sec. Barbell Overhead Hold

*1 min. REST b/w rounds

SET #5:

5 Rounds -

*30 sec. x Handstand Hold (mod: elbow plank hold)

*30 sec. x Bottom-of-Squat Hold

LOTS 'o Short-Distance Runnin' (Harris Y Athletic Conditioning)

EQUIPMENT: Medium-Heavy DBs (12-15 lb.)

WARM-UP:

(drop weights @ pavilion)

*400m Run

*AMRAP: 3 x Air Squat to 1 x Pop-Up Push-Up until all participants return from run

MAIN SET #1:

5 Rounds -

*10 x DB Squat Clean

*200m Run

*10 x DB Push-Up-to-Plank Row + Opp. Knee-In

*200m Run

TRAVELING TORTURE #1:

*100m x Broad Jump there

*100m x Walking Lunge back

MAIN SET #2:

3 Rounds -

*10 x DB Side-to-Side Ground-to-Overhead

*200m Run

*10 x Plank Hold + alt. DB Fly

*200m Run

TRAVELING TORTURE #2:

*200m x Burpee + 2x Broad Jump + 4x Walking Lunge 

Barbell Burpee Progression + Super Speed (S3 Conditioning)

EQUIPMENT: Barbell (65-85; 83 lb. for Erin), Rope, Plyo Box (20")

WARM-UP:

*Traveling Active Stretch/ Dynamic Warm-Up 

*Plus: Short Shuttle Runs b/w 10m warm-up assignments

SPEED WORK:

3 Rounds -

*200m Run Sprint

*10 x Box Over-Jump

*1 min. REST b/w rounds

MAIN SET:

3 Rounds -

*4 x Burpee Deadlift (barbell push-up (hands on bar, chest touches bar in push-up))

*3 x Burpee Power Clean

*2 x Burpee Squat Clean

*1 x Burpee Squat Clean + Thruster

+

*2 x Rope Climb (mod. 1: 8 x rope pull from supine to standing; mod. 2: 20 x ring row)

SPEED WORK:

3 Rounds -

*100m Run Sprint

*20 x Box Jump

*1 min. REST b/w rounds

MAIN SET:

3 Rounds -

*4 x Burpee Deadlift (barbell push-up OR regular floor push-up)

*3 x Burpee Power Clean

*2 x Burpee Squat Clean

*1 x Burpee Squat Clean + Thruster

+

*2 lengths x Handstand Walk (20m total distance)

SPEED WORK:

3 Rounds -

*200m Run Sprint

*10 x Lateral Box Jump

*1 min. REST b/w rounds

Five Fast, Furious Rounds (S3 Conditioning)

EQUIPMENT: Rower, Pull-Up Bar, Slam Ball (20 lb.)

WARM-UP:

*Active Stretch

*400m Partner Indian Run

SET #1:

5 Rounds -

*15 x Pulls of Rower

*10 x (Jumping) Ball Slam

*5 x Burpee - Pull-Up (a.k.a. “GI Jane”)

SET #2:

5 Rounds -

*10 x T2B

*100m Run

*10 x V-Up

*100m Run

SET #3:

5 Rounds -

*15 x Pulls of Rower

*10 x Slam Ball Squat Clean

*5 x Slurpee

SET #4:

5 Rounds -

*10 x Pull-Up

*100m Run

*10 x Slam Ball Wall Ball (goal: max height of toss)

*100m Run

"Pick Up the Pace!" (Siskey Y Total Strength)

Above: Grasshopper How-To

EQUIPMENT: Mat, Heavy DBs (20s)

WARM-UP:

*Active Stretch

*1 x through Set #1 all together slowly and @ 5 reps ea. exercise

WARM-UP/ SET #1:

10 Minute-Long Rounds -

Within 1 min., complete the following:

*10 x Air Squat

*10 x Push-Up (challenge: Hand-Release)

*10 x Sit-Up (arms crossed @ chest, elbows glued to chest & bum to mat, no momentum)

Whatever remains of your 1 min. = your rest ea. round

SET #2:

8 Minute-Long Rounds -

Within 1 min., complete the following:

*8 x DB Sumo Deadlift High Pull (mod: 1 DB, instead of 2)

*8 x Up-Down (hop out to plank - hip dip (thighs touch floor) - hop in and stand up)

*8 x Grasshopper (in plank: R leg across front of body so R shin to L forearm, hop and switch)

Whatever remains of your 1 min. = your rest ea. round

SET #3:

6 Minute-Long Rounds -

Within 1 min., complete the following:

*6 x Ninja Step-Up (challenge: 1 DB centered @ chest)

*6 x Lateral Plyo Plank Hop (mod: just feet hop side to side, instead of all 4’s)

*6 x Sit-Back (go SLOW...eat into your rest time here)

Whatever remains of your 1 min. = your rest ea. round

SET #4:

4 Minute-Long Rounds -

Within 1 min., complete the following:

*4 x Side Lunge Thruster (get low!!!)

*4 x Surfer Get-Up (alt. lead leg ea. rep)

*4 x Flutter V-Up

Whatever remains of your 1 min. = your rest ea. round

FINISHER/ SET #5:

4 Minute-Long Rounds - 

Within 1 min., complete the following:

*8 x DB Front Squat

*8 x DB Plank Row 

*8 x Anchored DB Sit-Up (1DB on feet, 1 DB on chest)

Whatever remains of your 1 min. = your rest ea. round

Evil Wheelin', Cleanin', and Runnin' (S3 Conditioning)

EQUIP: Barbell (85), Slam Ball (20), AbMat

WARM-UP:

*Active Stretch

3 Rounds -

*6 x Seated Slam Ball Wall Ball

*6 x Slam Ball Push-Up (both hands atop SB)

*6 x Slam Ball AbMat Sit-Up (SB touches floor overhead then floor in front of feet)

*100m Run w/ Slam Ball Overhead

MET CON REPEAT:

*800m Run

*10 x Evil Wheel Clean and Press (65 - *85 lb. bar)

*400m Run

*8 x Evil Wheel Clean and Press

*200m Run

*6 x Evil Wheel Clean and Press

6 Minute AMRAP:

*6 x Slam Ball Swing - Broad Jump (6’/4’)

*6 x Slam Ball alt. Lunge Jump (SB centered, chest-hight)(R and L = 1)

MET CON REPEAT:

*800m Run

*10 x Evil Wheel Clean and Press (65 - *85 lb. bar)

*400m Run

*8 x Evil Wheel Clean and Press

*200m Run

*6 x Evil Wheel Clean and Press

6 Minute AMRAP:

*6 x Ball Slam

*6 x Rolling SB Push-Up

Giant Chipper with GHD Work (S3 Conditioning)

Above: "GHD" = Glute-Ham Developer

EQUIP: Barbell (75), Slam Ball (20), Dumbbells (20s), Box (20 - *24")

WARM-UP:

*400m Run

*Active Stretch/ Dynamic Warm-Up

GIANT COUNTDOWN CHIPPER:

*100m x Barbell OH Walk (10 lengths of 10m distance)

*90 x Lateral Bar Hop

*80 x DB Plank Row (R and L = 2)

*70 x Slam Ball V-Sit Russian Twist (R and L = 2)

*60 x Back Squat

*50 x Hang Power Clean

*40 x Behind-the-Neck Push Press

*30 x DB Front Rack Step-Back Lunge to Step-Up (15 x R and 15 x L)

*20 x Handstand Push-Up

*10 x 100m Slam Ball Run (20 sec. rest b/w runs) (ball held centered @ chest)

PLUS: after completing ea. exercise -

*10 x GHD Hip Extension (face down, hands behind head, arch up)

*10 x GHD Sit-Up (face up, lay back (fingers touch floor), sit all the way up)

(if GHD unavailable: Burpee-Broad Jump 10m there/ 10m back (~10 reps))

"Shoulder Shred" (S3 Conditioning)

Equip: Rower, Jump Rope, 2 KBs (1.0 pood each), Bumper Plate (25 lb.)

WARM-UP (12 min. time limit!):

*800m Run

*400m Row

*200 x Jump Rope (challenge: Double-Under)

SET #1:

4 Rounds (decreasing reps of Plate-Punching Front Squat) -

*20-15-10-5 x Plate-Punching Front Squat

*10 x 2KB Burpee-Deadlift (mod: 2kb squat-thrust-deadlift)

*20-15-10-5 x Plate-Punching Front Squat

*10 x 2KB Thruster

*20-15-10-5 x Plate-Punching Front Squat

*10 x Handstand Push-Up

SET #2:

3 Rounds (decreasing reps of Squat-Thrust) -

*15-10-5 x Squat-Thrust (for speed!)

*10 ea. arm x 1KB Overhead Squat

*15-10-5 x Squat-Thrust

* 10 x 180 Broad Jump 

*15-10-5 x Squat-Thrust

*10 ea. arm x Handstand Shoulder Tap