New Year's Eve Nastiness (S3 Conditioning)

WARM-UP:

*Active Stretch

-then:

*4 min. x Jump Rope Singles (add in Double-Under work as you get warm)

*Every Minute on the Minute: 10 x Windmill Plank

MAIN SET:

*100 x Push-Up 

*Every Time You Break/ Rest: 20 x Double-Under (sub: 20 x Lat. Hop over barbell)

*2 min. to finish once first person completes assignment

*90 x Push Press (85/65)

* Every Time You Break/ Rest: 10 x V-Up

*2 min. to finish once first person completes assignment

*80 x Weightless OH alt. Lunge Jump (arms overhead with elbows locked out straight)

* Every Time You Break/ Rest: 10 x Pull-Up

*2 min. to finish once first person completes assignment

*70 x Hang Power Clean (85/65)

* Every Time You Break/ Rest: 10 x Star Jump

*2 min. to finish once first person completes assignment

*60 x Burpee

*Every Time You Break/ Rest: 200m Run
*2 min. to finish once first person completes assignment

Erin's Schedule for Week of 12/30 - 1/6

• Monday (12/31); 9:45am - CrossFit WOD (CROSSFIT S3)
• Monday (12/31); 11am - S3 Conditioning
• Monday (12/31); 12pm - CrossFit WOD (CROSSFIT S3)
• Wednesday (1/2); 9:20 - 10:25am - Cardio Strength (Siskey Y - Room 2)(**Note start/ end time and class title changes)
• Thursday (1/3); 9:45am - CrossFit WOD (CROSSFIT S3)
• Thursday (1/3); 11am - S3 Conditioning
• Thursday (1/3); 12pm - CrossFit WOD (CROSSFIT S3)
• Friday (1/4); 9:45am - CrossFit WOD (CROSSFIT S3)
• Friday (1/4); 11am - S3 Conditioning
• Friday (1/4); 12pm - CrossFit WOD (CROSSFIT S3)
• Saturday (1/5); 11am - S3 Conditioning

“The Heroes on Six” (S3 Conditioning)

EQUIPMENT: Box (24/20), Barbell (115/80 to start), KB (2.0/1.5), Pull-Up Bar, Rings

“The Heroes on Six”

WARM-UP:

*Active Stretch 

6 Rounds - (adapted Brenton)

*10m Bear Crawl

*10m Broad Jump

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SPEED SET #1:

3 Rounds -

*200m Run

*10 x Burpee

*1 min. x Elbow Plank Hold

6 MIN. AMRAP #1: (Danny adaptation)

*6 x Box Jump (24/20)

*6 x Push Press (115/80)

*6 x Pull-Up

SPEED SET #2: 

3 Rounds -

*200m Run

*8 x Burpee

*45 sec. x Elbow Plank Hold

6 MIN. AMRAP #2: (Coe adaptation)

*6 x Thruster (95/65)

*6 x Ring Push-Up

SPEED SET #3:

3 Rounds -

*200m Run

*6 x Burpee

*30 sec. x Elbow Plank Hold

6 MIN. AMRAP #3: (John Runkle adaptation)

*6 x Deadlift (225/155)

*6 x Burpee-Pull-Up

*6 x KB Swing (2.0/1.5)

SPEED SET #4:

3 Rounds -

*200m Run

*4 x Burpee

*15 sec. x Elbow Plank Hold

5's Within the Minute

EQUIPMENT: Barbell (65/75), Slam Ball (30/20), Rower, PVC

WARM-UP:

*400m Easy Run; then: Dynamic Stretch w/ PVC (+ Burgener Warm-Up for Snatch)

SET #1:

5 Rounds -

Within 1 Minute, Complete:

*5 x Hang Power Snatch

*5 x Overhead Squat

*5 x Sumo Deadlift High Pull

Whatever Time Remains of Your 1 Minute = your REST each round

5 Min. AMRAP -

*100m Row

*100m Run 

*10 x Lunge Jump (5 ea. leg)

SET #2:

5 Rounds -

Within 1 Minute, Complete:

*5 x Slam Ball Wall Ball

*5 x Slam Ball Squat Clean

*5 x Decline Push-Up (toes atop slam ball)

Whatever Time Remains of Your 1 Minute = your REST each round

5 Min. AMRAP -

*100m Row

*100m Run

*10 x Lunge Jump

SET #3:

5 Rounds -

Within 1 Minute, Complete:

*5 x Strict Press

*5 x Push Press

*5 x Thruster

Whatever Time Remains of Your 1 Minute = your REST each round

5 Min. AMRAP -

*100m Row

*100m Run 

*10 x Lunge Jump

SET #4:

5 Rounds -

Within 1 Minute, Complete:

*5 x Burpee

*5 x Star Jump

*5 x Squat-Thrust

Whatever Time Remains of Your 1 Minute = your REST each round

"5/50-4/40-3/30-2/20-1/10" (Harris Express Y Athletic Conditioning)

WARM-UP - AMRAP for duration of 1st song

*5 x Jacking Push-Up

*10 x Power Jack

*15 x Plank Jack

*20 x Jumping Jack

SPEED SET #1:

5 Rounds -

*100m Sprint (note the time it took you to complete this - see iPad timer)

*Seconds it Took to Run 100m = # Reps x Tuck Jump (25 rep cap)

STRENGTH SET #1:

*1 x DB Thruster (palms face forward)

*2 x OH (Walking) Lunge (mod: Front Lunge)

-until you reach 50 reps of OH Lunge (a.k.a.: 25 rounds)

SPEED SET #2:

4 Rounds -

*100m Sprint

*Seconds it Took to Run 100m = Reps x Tuck Jump (25 rep cap)

STRENGTH SET #2: 

*1 x Renegade Row (Push-Up + Row R + Row L)

*2 x DB Power Clean

-until you reach 40 reps of Squat Clean (a.k.a.: 20 Rounds)

SPEED SET #3:

3 Rounds -

*100m Sprint

*Seconds it Took to Run 100m = Reps x Tuck Jump (25 rep cap)

STRENGTH SET #3: 

*1 x Weighted Burpee

*2 x Sotts Press (mod: 1 arm at a time - R, then L = 2)

-until you reach 30 reps of Sotts Press (a.k.a.: 15 Rounds)

SPEED SET #4:

2 Rounds -

*100m Sprint

*Seconds it Took to Run 100m = Reps x Tuck Jump (25 rep cap)

STRENGTH SET #4: 

*1 x Wall Walk (mod: Pike Push-Up - Inchworm Out - 2 x Burpee - Inchworm In)

*2 x Burpee

-until you reach 20 reps of Burpee (a.k.a.: 10 Rounds)

SPEED SET #5:

*100m Sprint

*Seconds it Took to Run 100m = Reps x Tuck Jump (25 rep cap)

STRENGTH SET #4: 

*1 x DB Bear Crawl 10m Fwd. there/ 10m Bkwd. back

*2 x Man Maker

-until you reach 10 reps of Man Maker (a.k.a.: 5 Rounds)

Clean/ Press Progressions - S3 Conditioning-Style:)

WARM-UP:

*400m Row

*PVC Active Stretches (i.e. Pass-Thru, Good Morning, Side Bend, Hook-Under Elephant Walk, Press)

SET #1: (may do w/ DBs of increasing weight, as well)

*400m Run

-Then, 3 Rounds - 

*5 x Hang Power Clean (65 lb.)

*5 x Strict Press (65 lb.)

*5 x Bar-Facing Burpee

-Then, 400m Run

-Then, 3 Rounds - 

*5 x Power Clean (75 lb.)

*5 x Push Press (75 lb.)

*5 x Burpee-Lateral Hop over bar

-Then, 400m Run

-Then, 3 Rounds - 

*5 x Squat Clean (95 lb.)

*5 x Push Jerk (95 lb.)

*5 x Barbell Burpee-Deadlift (95 lb.)

-Then, 400m Run

SET #2:

*400m Run

-Then, 3 Rounds -

*5 x Curtis P (75 lb.)(= power clean + front lunge R + front lunge L)

*10 x Evil Wheel Clean and Jerk (75 lb.)

*15 x Overhead Squat (75 lb.)

"12-26" (Total Strength - Dec. 26th)

WARM-UP:

3 Rounds -

*12 x Power Jack

*26 x Jumping Jack

*12 x Plank Jack

-early finishers: Toe Hold Squat Stretch

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SET #1 - TRAVELING: (1/2 class @ mirrors; 1/2 @ back wall)

6 ROUND ROTATING TABATA (26 sec. ON/ 12 sec. OFF) - 

A) Broad Jump (sub: Air Squat in place)

B) Walking Lunge

C) Push-Up

SET #2 - TRAVELING: (mats away, class in 1/2 again)

12 ROUND ROTATING TABATA (26 sec. ON/ 12 sec. OFF) - (7 min. 24 sec.)

*KB Swing Broad Jump (mod: step fwd. OR KB Swing in place)

*Walking KB Goblet Lunge 

*Single-Arm atop KB Push-Up-Deadlift

SET #3 - IN PLACE: (pull mats out)

12 ROUND ROTATING TABATA (26 sec. ON/ 12 sec. OFF) - (7 min. 24 sec.)

A) Hollow Body Rock

B) (Alt. Single-Leg) KB Deadlift High Pull

C) Plyo Push-Up over KB (mod: on knees OR walk side-to-side OR on floor w/o KB)

SET #4 - TRAVELING:

12 ROUND ROTATING TABATA (26 sec. ON/ 12 sec. OFF) - (7 min. 24 sec.)

*KB Thruster in place

*KB OH Lunge - Right Arm

*KB OH Lunge - Left Arm

SET #5 - IN PLACE: (pull mats out)

12 ROUND ROTATING TABATA (26 sec. ON/ 12 sec. OFF) - (7 min. 24 sec.)

*Prone Arch Rock

*KB OH Squat - Right Arm (mod: rack at shoulder)

*KB OH Squat - Left Arm

"12 Days of Christmas" - Final Go of the Season (S3 Conditioning)

WARM-UP:

*6 x Toe-Hold Squat Stretch

*12 x X-Back Lunge 

*12 x Down Dog Ankle Raise

*12 x Elephant Walk

*6 x Inchworm - 1x Push-Up

“12 DAYS OF CHRISTMAS BURPEES” (inspired by team teach w/ Mary Queen)

!!!12 x Burpee @ end of ea. round!!!

Rnd. 1: 1 x 100m Run

Rnd. 2: Rnd. 1 + 20 x Jump Rope (challenge: Double-Under) 

Rnd. 3: Rnd. 2 + 3 x Dive Bomber 

Rnd. 4: Rnd. 3 + 4 x Plyo Plate Push-Up (mod: on knees) 

Rnd. 5: Rnd. 4 + 5 x Pull-Up (sub: Ring Row) 

Rnd. 6: Rnd. 5 + 6 x Toes2Bar 

Rnd. 7: Rnd. 6 + 7 x Front Squat + Plate Punch 

Rnd. 8: Rnd. 7 + 8 x Tuck-Up Lunge Jump 

Rnd. 9: Rnd. 8 + 9 x  Handstand + alt. Lateral Arm Raise (R and L = 1)(sub: 90-Degree Decline Plank)

Rnd. 10: Rnd. 9 + 10 x Box (Over) Jump

Rnd. 11: Rnd. 10 + 11 x OH Plate Step-Up 

Rnd. 12: Rnd. 11 + 12 x Goblet Squat (w/ heaviest piece of equipment in gym you're willing to hold:))

-early finishers ea. round: AMRAP - OH Plate Sit-Up 

-begin ea. round together as a group

Erin's Schedule for Week of 12/24 - 12/29

• Monday (12/24); 9:45am - CrossFit WOD (CROSSFIT S3)
• Monday (12/24); 11am - S3 Conditioning (Holiday special: "12 Days of Christmas")
• Monday (12/24); 12pm - CrossFit WOD (CROSSFIT S3)
• Wednesday (12/26); 9:30am - Total Strength (Siskey Y - Room 2)
• Thursday (12/27); 9:45am - CrossFit WOD (CROSSFIT S3)
• Thursday (12/27); 11am - S3 Conditioning
• Thursday (12/27); 12pm - CrossFit WOD (CROSSFIT S3)
• Friday (12/28); 5:45am - Athletic Conditioning (Harris Express Y)(I am subbing my old class for Tara!!)(bundle up...we will likely go outside...brrrrr!)
• Friday (12/28); 9:45am - CrossFit WOD (CROSSFIT S3)
• Friday (12/28); 11am - S3 Conditioning
• Friday (12/28); 12pm - CrossFit WOD (CROSSFIT S3)
• Saturday (12/29); 11am - S3 Conditioning

Partner Work + Death-By's

WARM-UP:

*400m Row

*Active Stretch

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ALT. PARTNER COUNT-UP SHUTTLE RUN:

*P1: 1 x Run 10m there/ 10m back, then P2 goes while P1 rests

*P1: 2 x Run 10m there/ 10m back, then P2 goes while P1 rests

...up by 1 x there/ back ea. round, finishing at:

*P1: 10 x Run 10m there/ 10m back, then P2 goes while P1 rests

MODIFIED (5 Rounds Only) “DEATH BY BURPEE:”

*Minute #1: 8 x Burpee

*Minute #2: 9 x Burpee

*Minute #3: 10 x Burpee

*Minute #4: 11 x Burpee

*MInute #5: 12 x Burpee

-modify by choosing a lower # of reps with which to start 1st round

ALT. PARTNER COUNT-UP BEAR CRAWL/ PUSH-UP:

*P1: 10m Bear Crawl there - 2 x Push-Up - 10m Bkwd. Bear Crawl back - 2 x Push-Up, then P2 go

*P1: 10m Bear Crawl there - 4 x Push-Up - 10m Bkwd. Bear Crawl back - 4 x Push-Up, then P2 go

...up by 2 push-ups on end lines ea. round; finishing at:

*P1: 10m Bear Crawl there - 10 x Push-Up - 10m Bkwd. Bear Crawl back - 10 x Push-Up, then P2 go

MODIFIED (5  Rounds Only) “DEATH BY PULL-UP:”

*Minute #1: 8 x Pull-Up

*Minute #2: 9 x Pull-Up

*Minute #3: 10 x Pull-Up

*Minute #4: 11 x Pull-Up

*MInute #5: 12 x Pull-Up

-modify by choosing a lower # reps with which to start 1st round

ALT. PARTNER 200M SPRINTS:

4 Rounds -

*P1: 200m Sprint, then P2 goes while P1 rests

DEATH BY “5 KB SWING:”

*Minute 1: 10 x KB Swing (1.0)

*Minute 2: 15 x KB Swing

*Minute 3: 20 x KB Swing

...increasing by 5 KB Swing ea. round until you cannot complete the assigned reps in that round

(we got through 30 reps)

Harris Athletic Conditioning Sneak Peek ("Christmas Reps - 12/25")

WARM-UP: (equipment off to side)

10 Rounds (traveling) -

*10 x Walking Lunge

*10 x Broad Jump

-early finishers: Plank Hold + Shoulder Taps (challenge: throw in push-ups)

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RETURN INTERVAL (pull equip. out to center of room):

*12 x Man Maker

*25 x Deck Squat (challenge: weighted)(mod: atop low box)

-early finishers: Seated Shoulder Press (1 or 2 DBs)

MAIN SET #1:

3 Rounds -

*12 x Split Squat Snatch (R and L = 1)

30 sec. REST (see iPad, clock, or count 1-1000, etc.)

*12 x Sumo Squat Hold - Curl and Press

30 sec. REST

*12 x (Single-Leg) Burpee (alt. legs ea. rep)

30 sec. REST

-early finishers: 12 x High Knee Run (R and L = 1) to 1 x Pop-Up Push-Up

*2 min. to finish once Erin finishes

RETURN INTERVAL:

*12 x Man Maker

*25 x Deck Squat (challenge: weighted)

-early finishers: Seated Shoulder Press

MAIN SET #2:

3 Rounds -

*25 x Thruster

30 sec. REST (see iPad, clock, or count 1-1000, etc.)

*25 x Plank Fly

30 sec. REST

*25 x Sumo Deadlift High Pull

30 sec. REST

-early finishers: 25 x High Knee Run (R and L = 1) to 1 x Pop-Up Push-Up

*2 min. to finish once Erin finishes

RETURN INTERVAL:

*12 x Man Maker

*25 x Deck Squat (challenge: weighted)

-early finishers: Seated Shoulder Press

AMRAP FINISHER: (equipment away or on edges of room)

*1 x Plank Glide Fwd. there/ Bkwd. back (1 glider OK)

*2 x Bear Crawl Fwd. there/ Bkwd. back

*25 x Lunge Jump

*25 x Squat Jump

Back and Forth, Back and Forth - 10 Meters at a Time

EQUIPMENT: KB (1.0), Pull-Up Bar + Box beneath, Barbell (75/55)

WARM-UP:

*Active Stretch/ Dynamic Warm-Up

*400m Run + 40 x Air Squat

SET #1:

a) 4x 10m there/ back: KB Swinging Broad Jump

b) After Each there/ back: 5 ea. arm x KB Long Cycle (power clean & press)

c) 40 x Push Press (75/55)

a) 3x 10m there/ back: KB Swinging Broad Jump

b) After Each there/ back: 5 ea. arm x KB Long Cycle (power clean & press)

c) 30 x Push Press

a) 2x 10m there/ back: KB Swinging Broad Jump

b) After Each there/ back: 5 ea. arm x KB Long Cycle (power clean & press)

c) 20 x Push Press

a) 1x 10m there/ back: KB Swinging Broad Jump

b) After Each there/ back: 5 ea. arm x KB Long Cycle (power clean & press)

c) 10 x Push Press

SET #2:

a) 3x 10m there/ back: Single-Arm KB OH Lunge (switch arms ea. length)

b) After Each there/ back: 5 ea. arm x KB OH Squat

c) 30 x Jumping Pull-Up 

a) 2x 10m there/ back: Single-Arm KB OH Lunge (switch arms ea. length)

b) After Each there/ back: 5 ea. arm x KB OH Squat

c) 20 x Jumping Pull-Up 

a) 1x 10m there/ back: Single-Arm KB OH Lunge (switch arms ea. length)

b) After Each there/ back: 5 ea. arm x KB OH Squat

c) 10 x Jumping Pull-Up