"The Ten"

Equip: Slam Ball (30/20), Heavy Kettlebell (2.0/1.5), Mat, Pull-Up Bar, 10 Chips

WARM-UP:

*Active Stretch

5 Min. AMRAP -

*100m Row

*100m Run

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“THE TEN”

10 Rounds for Time -

1. 10 x Burpee
2. 10 x Pull-Up
3. 10 x Knees-to-Elbows
4. 10 x Lunge Jump (R and L = 1)
5. 10 x Tuck Jump 
6. 10 x Ball Slam
7. 10 x Slam Ball Suitcase Crunch
8. 10 x Plyo Plank atop Slam Ball (hop hands up/ down SB)
9. 10 x KB Goblet Squat
10. 10 x KB Swing

"Charlotte Today" Appearance - CLOCK YOUR WORKOUTS

CLICK ON THE LINK BELOW TO VIEW VIDEO OF TODAY'S FULL SEGMENT:

http://www.wcnc.com/charlotte-today/Cl9ock-your-workouts-189032121.html

INTRODUCTION:

*If you are frustrated by lack of results from your hours put in at the gym, I guarantee that you are simply missing the one key element to fitness success: INTENSITY.  Unfortunately, intensity is the hardest thing to enforce yourself to experience...because it feels YUCKY...it’s UNCOMFORTABLE. 

*So, how do you force yourself to go to that “yucky” place?  How do you hold yourself accountable to a high level of intensity?...MAKE THE CLOCK YOUR NEW BEST FRIEND.  

*Count your reps, time how long it takes you to do things, make it a game

What to Buy:

*Stop Watch (digital wrist watch will do)

*iPad or iPhone timer app

*GymBoss Timer (gymboss.com)(beeps at you AND attaches to you for on-the-go work)

EXAMPLES OF “CLOCK WORKOUTS” - TURN IT INTO A GAME:

*1) EMOM: “Every Minute On the Minute” (GymBoss)

-example: CrossFit Mile Run (run 1600m, but at the top of every minute, you must complete 10 x Walking Lunge and 10 x Push-Up before you can run)

-key: you must go fast to finish within this century!

*2) “YOUR TIME EQUALS YOUR REPS” (iPad)

-example: Sprint 100m; however many seconds it took you to run it, that is the # of tuck jumps you have to do 

-key: motivates you to go all out...in order to avoid extra reps/ punished if you don’t go fast

*3) “DEATH BY...” (iPad)

-example: “Death by Burpee” (1 burpee in min. 1, whatever remains of minute = your rest; 2 burpee in min. 2, whatever remains of minute = your rest...until you can no longer complete the assigned reps within that minute)

-key: repeat this workout every once in a while...force yourself to match or BEAT your score from a previous go at this workout

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CONCLUSION:The possibilities are endless.  Use the clock to force you to compete against yourself each and every day.  Nobody is better suited to compete with you than yourself.

Up, Up, and Away

EQUIPMENT: Barbell (85/75), Slam Ball (30/20), Rower, PVC

WARM-UP:

5 Min. AMRAP w/ PVC -

*5 x Pass Through

*5 x Sotts Press

*5 x Inchworm-Push-Up

*100m Run

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Directions: Complete all three sets below on your own (no need to stick together as a class).  Be sure to rest the full 2 minutes between each set.

SET #1:

*100m Row

*10 x Slurpee (= Slam Ball Burpee)

*200m Row

*10 x 2-Slam Slurpee

*300m Row

*10 x 3-Slam Slurpee

*400m Row

*10 x 4-Slam Slurpee

*500m Row

*10 x 5-Slam Slurpee

2 Minute REST

SET #2:

*100m Run

*10 x Power Clean + Press (Push Press and Jerk acceptable)

*200m Run

*10 x Power Clean + 2x Press

*300m Run

*10 x Power Clean + 3x Press

*400m Run

*10 x Power Clean + 4x Press

2 Minute REST

SET #3: 

*100 x Jump Rope (challenge: do 1/2 of the reps as Double-Unders)

*10 x Wall Ball (w/ slam ball)

*200 x Jump Rope (challenge: do 1/2 of the reps as Double-Unders)

*10 x Double Squatting Wall Ball (i.e. squat + squat and toss)

*300 x Jump Rope (challenge: do 1/2 of the reps as Double-Unders)

*10 x Triple Squatting Wall Ball (i.e. squat + squat + squat and toss)

"Fran-tastic"

EQUIPMENT: Bar (85/65), Box (24/20), Plate (45/35), Pull-Up Bar

NOTE: Today's workout is a play off of the CrossFit benchmark WOD, "Fran."  All reps are 21-15-9 with push-pull movement pairings.  Enjoy!

WARM-UP:
Active Stretch, then:

*21 x Air Squat
*21 x Push-Up
*200m Run
*15 x Air Squat 
*15 x Push-Up
*200m Run
*9 x Air Squat
*9 x Push-Up

SET #1:
*21 x Thruster (85/65)
*21 x Pull-Up
*400m Run
*15 x Thruster
*15 x Pull-Up
*400m Run
*9 x Thruster
*9 x Pull-Up
*400m Run

REST 2 MINUTES

SET #2:

*21 x Burpee-Box Jump (24"/20")

*21 x Toes-to-Bar

*300m Run

*15 x Burpee-Box Jump

*15 x Toes-to-Bar

*300m Run

*9 x Burpee-Box Jump

*9 x Toes-to-Bar

*300m Run

REST 2 MINUTES

SET #3:

*21 x 90 Degree Decline Push-Up (from box)

*21 x Sumo Deadlift High Pull (85/65)

*200m Run

*15 x 

90 Degree Decline Push-Up

*15 x 

Sumo Deadlift High Pull

*200m Run

*9 x 

90 Degree Decline Push-Up

*9 x 

Sumo Deadlift High Pull

*200m Run

REST 2 MINUTES

SET #4:

*21 x Plyo Push-Up over bumper plate (45/35)

*21 x Knee-Slap Lateral Tuck Jump over bar

*100m Overhead Plate Walk/ Jog (45/35)

*15 x Plyo Push-Up

*15 x Knee-Slap Lateral Tuck Jump

*100m OH Plate Walk

*9 x Plyo Push-Up

*9 x Knee-Slap Lateral Tuck Jump

*100m OH Plate Walk

"8-8-30 OFF" (Siskey Y Cardio-Strength Preview)

EQUIPMENT: Bench (with optional extra risers), Heavy DBs (15s-20s), Mat

WARM-UP:

4 Rounds -

*8 x Air Squat

*8 x Plank Windmill

*8 x Sumo Squat

*8 x Uneven-Hands Push-Up (switch lead hand ea. rep)

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

SET #1:

10 Min. AMRAP -

*8 ea. x Lunge Jump (R and L = 1)

*8 x Box Jump

*30 sec. REST or Elbow Plank Hold

SET #2:

10 Min. AMRAP -

*8 x DB Thruster

*8 x Decline Push-Up (sub: Pike Push-Up on floor)(challenge: 180 degree hips)

*30 sec. REST or Hollow Body Hold

SET #3:

10 Min. AMRAP -

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

*8 x DB Squat Clean (sub: Jumping DB Deadlift)

*30 sec. REST or V-Sit Hold 

SET #4:

10 Min. AMRAP -

*8 x Hand-Release Push-Up

*8 ea. x 1/4 Single-Leg Squat (option: atop bench, heel of non-working leg taps floor)

*30 sec. REST or Plank Walk Up/ Down Bench (2 risers high)

SET #5:

10 Min. AMRAP -

*8 x Double-Arm DB Snatch

*8 x Renegade Fly (DB Push-Up + Fly R + Fly L)

*30 sec. REST or Hollow Hold Flutter Kick (hands beneath low back)

"CLEAN UP, CLEAN UP, EVERYBODY CLEAN UP"

EQUIPMENT: Barbell (95/73), Pull-Up Bar, Jump Rope, Rower

WARM-UP:

*400m Run

*300m Row

*200 x Jump Rope

*100m Shuttle Run (10 lengths)

*Active Stretch

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PART A: CLEAN-UP DRILL

*Drop 6 chips/ person at bottom of 200m course

*Run 100m out, complete assignment below b4 picking up 1 chip

*Run 100m back w/ chip in hand, complete assignment below inside gym, then drop chip in cup

*Continue picking up chips in this manner one at a time until all chips are cleaned up (some people grab more or fewer chips than others)

*The drill is not complete (i.e. nobody stops working) until the very last chip is dropped off in the cup

AT PICK-UP (bottom of 200m course):

*5 x Burpee

*10 x Push-Up

*15 x Air Squat

AT DROP-OFF (inside gym):

*5 x Barbell Burpee

*10 x Pull-Up

*15 x OH Squat

Farewell Fun with "Restart AMRAPs"

*This will be my final Athletic Conditioning class at the Harris Family YMCA.  Thank you to all of you wonderful members I've gotten to know so well.  I've loved every minute of slaving away with you:)

EQUIPMENT: Dumbbells (15s)

WARM-UP:

-outside to pavilion

*400m Run (option: 200m Run)

*20 x Air Squat

*10 x Inchworm + Push-Up

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“Restart AMRAPs” (31 min.) -  (use iPad timer)

#1: 4 Min. AMRAP

1 min. REST

#2: 6 Min. AMRAP (restart @ top of chipper w/ Front Squat)

1 min. REST

#3: 8 Min. AMRAP

1 min. REST

#4: 10 Min. AMRAP

*400m Sprint

*40 x DB Front Squat

*40 x DB Push Press

*40 x DB Plank Row

*40 x Lunge Jump

*40 x Bent-Over Fly (challenge: Single-Leg; 20 x R, then 20 x L)

*40 x Squat-Thrust (challenge: weighted w/ DBs in hand)

*400m Sprint

*If you ever make it all the way through the chipper, simply start back at the beginning and work your way back through as much of it as you can....until time is called.

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FINISHER: Mary’s H-R Burpee-Sprint Partner Drill -

Partner 1: 2 x 50m Sprint

Partner 2: Hand-Release Burpee for duration that Partner 1 runs

-switch!

Partner 1: 4 x 50m Sprint

Partner 2: Hand-Release Burpee for duration that Partner 1 runs

-switch!

Partner 1: 6 x 50m Sprint

Partner 2: Hand-Release Burpee for duration that Partner 1 runs

-switch!

Partner 1: 8 x 50m Sprint

Partner 2: Hand-Release Burpee for duration that Partner 1 runs

-switch!

Partner 1: 10 x 50m Sprint

Partner 2: Hand-Release Burpee for duration that Partner 1 runs

-switch!

Four Corners Plus

Equip: Barbell (95/75), KB (1.25/1.0), Box (20”)

WARM-UP:

*Active Stretch

*20 x Air Squat + 20 x Push-Up

*400m Run

*20 x Squat Jump + 20 x Shoulder-Tapping Push-Up

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STRENGTH #1:

4 Rounds -

*8 x Squat Clean From Toes (95/73)

-30 sec. REST b/w rounds

4 CORNERS #1 (using S3 200m course):

*In Corner #1: 20 x X-Body Push-Up

Sprint through 4 corners to 5th corner

*In Corner #2: 15 x X-Body Push-Up

Sprint through 4 corners to 5th corner

*In Corner #3: 10 x X-Body Push-Up

Sprint through 4 corners to 5th corner

*In Corner #4: 5 x X-Body Push-Up

Sprint through 4 corners to 5th corner (back to your start @ Corner #1)

STRENGTH #2:

4 Rounds -

*5 x Bear Complex (95/73)

-30 sec. REST b/w rounds

4 CORNERS #2:

*In Corner #1: 40 x Weightless OH Squat (Jump)

Sprint through 4 corners to 5th corner

*In Corner #2: 30 x Weightless OH Squat (Jump)

Sprint through 4 corners to 5th corner

*In Corner #3: 20 x Weightless OH Squat (Jump)

Sprint through 4 corners to 5th corner

*In Corner #4: 10 x Weightless OH Squat (Jump)

Sprint through 4 corners to 5th corner (back to your start @ Corner #1)

STRENGTH #3:

4 Rounds -

*5 ea. leg x Front Rack Step-Up (75/53)(sub: w/ DBs)

-30 sec. REST b/w rounds

4 CORNERS #3:

*In Corner #1: 40 x KB Swing

Sprint through 4 corners; grab KB; OH Walk w/ KB to 5th corner

*In Corner #2: 30 x KB Swing

Sprint through 4 corners; grab KB; OH Walk w/ KB to 5th corner

*In Corner #3: 20 x KB Swing

Sprint through 4 corners; grab KB; OH Walk w/ KB to 5th corner

*In Corner #4: 10 x KB Swing

Sprint through 4 corners; grab KB; OH Walk w/ KB to 5th corner(back to your start @ Corner #1)

Erin's Schedule for Week of 1/21 - 1/29

• Monday (1/21); 9:45am - CrossFit WOD (CROSSFIT S3)
• Monday (1/21); 11am - S3 Conditioning
• Monday (1/21); 12pm - CrossFit WOD (CROSSFIT S3)
• Monday (1/21); 5:45pm - Athletic Conditioning (Harris Y)(team teach w/ Mary Queen)(my final class at Harris)
• Tuesday (1/22); 9:45am - CrossFit WOD (CROSSFIT S3)
• Tuesday (1/22); 11am - S3 Conditioning
• Tuesday (1/22); 12pm - CrossFit WOD (CROSSFIT S3)
• Wednesday (1/23); 9:20am - Cardio Strength (Siskey Y - Room 2)

I am out of town the rest of the week.  

EMOM All Day Long

EQUIPMENT: Barbell (95/73), AbMat, Rower

WARM-UP:
*20 x Air Squat
*20 x Pull-Up
*200m Run (100m Fwd./ 100m Bkwd.)
*20 x Air Squat
*20 x Pull-Up
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#1:
For 10 Minutes:
*EMOM (Every Minute On the Minute): 150m Row Sprint
-whatever remains of each minute after assignment complete = your rest

#2:
For 10 Minutes:
*EMOM: 4 x Evil Wheel Clean and Press (95/73)
-whatever remains of each minute after assignment complete = your rest

#3:
For 8 Minutes:
*EMOM: 8 length 10m Shuttle Run (REST = Hold Elbow Plank)

#4:
For 8 Minutes:
*EMOM: 4 x Behind-the-Neck Thruster (95/73) + 4 x Burpee-Lateral Bar Hop
-whatever remains of each minute after assignment complete = your rest

Saturday Harris AC Farewell Workout

EQUIPMENT: Dumbbells (15s) and Jump Rope

ACTIVE STRETCH/ DYNAMIC WARM-UP:

*5 x Toe-Hold Squat Stretch

*5 ea. x Side-to-Side Lunge

*10 x Down Dog Ankle Raise

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SUPER FLIGHT SIMULATOR: (10 Minute Time Limit)

*Unbroken Reps 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 of -

Jump Rope (challenge: Double-Unders)

*@ Every Set Break AND Every Error: 1 x Burpee

TODAY’S RULE: every error, go back to 0 and try again to achieve unbroken reps of the set you are on (ex. you mess up at #22 in the set of 30 reps; start over and try to hit 30 in a row once again, don’t move on to 35 until you’ve done 30 unbroken reps)

-Early Finishers: start over, using a more challenge version of jumping rope (i.e. High Knees, Single Leg, etc.)

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“BEEFY BRENTON:” 

12 Min. AMRAP-

*100 ft. (4 lengths) x DB Bear Crawl (mod: no DBs) w/ 4 x DB Burpee on ea. end line

*100 ft. (4 lengths) x Broad Jump w/ 4 x Burpee on ea. end line

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ANAEROBIC CAPACITY RUN: (bring iPad out to track)

*400m Sprint (1 lap of upper track)

-1 minute REST

*800m Sprint (2 laps of upper track)

-1 minute REST

*400m Sprint

-option: split group (faster to lower track; slower to upper track) OR Stagger Start!

-Early Finishers: AMRAP of Bkwd. Bear Climb up hill w/ 1 x Burpee @ top OR Wall Climb Burpee

Run/ Row for Reps

NOTE: This S3 Conditioning workout is a repeat from 12/15/2012.  It was a toughie then...still a toughie today.

EQUIPMENT: KB (1.25/1.0), Rower, Rings (set low, about 6 in. above the ground)

WARM-UP:

AMRAP for duration of 1 song -

*1 x Toe Hold Squat Stretch (down-up-down)

*10 x Mtn. Climb (R and L = 1)

*1 x Samson Lunge (R and L = 1)

*10 x Side Mtn. Climb (R and L = 1)

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SET #1: COMPLETE FOR TIME -

*Row 250m (men)/ 200m (women) 

*(Reps = # sec. it took to row) x Hand-Release Push-Up (50 rep cap)

*Row 250m (men)/ 200m (women)

*(Reps = # sec. it took to row) x KB Goblet Squat (50 rep cap)

*Row 250m (men)/ 200m (women)

*(Reps = # sec. it took to row) x KB Swing (50 rep cap)

SET #2 : COMPLETE FOR TIME -

*Run 200m

*(Reps = # sec. it took to run) x Hand-Release Push-Up (50 rep cap)

*Run 200m

*(Reps = # sec. it took to run) x KB Goblet Squat (50 rep cap)

*Run 200m

*(Reps = # sec. it took to run) x KB Swing (50 rep cap)

SET #3: COMPLETE FOR TIME -

*Row 150m (men)/ 125m (women)

*(Reps = # sec. it took to row) x Ring Push-Up (30 rep cap)

*Row 150m (men)/ 125m (women)

*(Reps = # sec. it took to row) x KB Goblet Lunge (30 rep cap)

*Row 150m (men)/ 125m (women)

*(Reps = # sec. it took to row) x KB Sumo Deadlift High Pull (30 rep cap)

SET #4: COMPLETE FOR TIME -

*Run 100m

*(Reps = # sec. it took to run) x Ring Push-Up (30 rep cap)

*Run 100m

*(Reps = # sec. it took to run) x KB Goblet Lunge (30 rep cap)

*Run 100m

*(Reps = # sec. it took to run) x KB Sumo Deadlift High Pull (30 rep cap)