W.O.W. #6 - "Paper Plate-a-Palooza" (Workout Breakdown)

Below is the workout breakdown for W.O.W. #6...plus, another "Challenge of the Week" (a.k.a. "Cool Party Trick Worth Mastering"=)).  We are filming this workout tomorrow morning, and I will be sure to post here and on Facebook when the video of it is up and running.  Enjoy!

“PAPER PLATE-A-PALOOZA”

*60s-50s-30s-20s-10s: Mtn. Climb Glide

*6-5-4-3-2-1: Man Maker (Row R, Push-Up, Row L, Push-Up, Hop In, Clean and Jerk)

*60s-50s-30s-20s-10s: Hammy Runners

*6-5-4-3-2-1: Curtis P (Dumbbell Squat Clean, Front Lunge R and L, Palm-In Push Press)

*60s-50s-30s-20s-10s: Side-to-Side Lunge Glide

*6-5-4-3-2-1: Weighted Sumo Jack to OH Lunge R and L

*60s-50s-30s-20s-10s: Yoga Bum Glide

*6 ea. arm-5-4-3-2-1: Single-Arm Weighted Burpee

CHALLENGE OF THE WEEK:

*Inverted Burpee - Tuck Roll to Handstand

-Modification 1: Tuck Roll to Handstand vs. Wall

-Modification 2: Tuck Roll to Donkey Kick

-Modification 3: Sit Down (on floor or step) to Donkey Kick

Count-Up/ Count-Down Exercise Pairings

This workout is what I taught in my Siskey YMCA Total Strength class this morning.  This one was a doozy!!!  The lack of rest is what adds up and makes this one of the toughest classes I've taught yet.  The pattern here is an easy one to follow and to use on your own; substitute the exercises with different exercises of your choice each time you do this.  Change it up...ALWAYS!

WARM-UP:

4 min. AMRAP (As Many Rounds As Possible in 4 minutes)

*10 x Air Squat

*10 x Hand-Release Push-Up (chest to the floor, lifts your hands off the floor, push-up off the floor without snaking up)

*10 x XFit Sit-Ups (knuckles to floor overhead on the down, fingers to your ankles on the up, glue buns and feet to floor)

ABS:

*1 min. - 45 sec. - 30 sec.: X-V Sit-Ups (on back: touch L hand to R toe - R hand to L toe - touch both hands to both feet)

*1 min. - 45 sec. - 30 sec.: X-V Plank (Plank Jack, R Knee-In to L armpit, L Knee-In to R armpit)

Ex Pairings - Count Up/ Down by Time:

*50s - 40s - 30s - 20s - 10s: DB Front Squat (dumbbells racked on shoulders, elbows high and tight, upper arm parallel to floor)

*10s - 20s - 30s - 40s - 50s: Push-Up to Row

-b/w ea. round: 10 Shoulder Press

*50s - 40s - 30s - 20s - 10s: Bent Over DB Fly

*10s - 20s - 30s - 40s - 50s: SDLHP (Sumo Deadlift High Pull)

-b/w ea. round: 10 Hammer Curl

*50s - 40s - 30s - 20s - 10s: Inchworm to Tricep Push-Up Down Hold

*10s - 20s - 30s - 40s - 50s: Squat Thruster + Side Leg Kick

-b/w ea. round: 10 DB Sit-Ups (dumbbell glued to chest - full sit-up)

*50s - 40s - 30s - 20s - 10s: X-Body Punch (w/ light dumbbells)

*10s - 20s - 30s - 40s - 50s: Crab Hold Toe Touches (opposite hand to opposite foot)

-b/w ea. round: 10 DB Squat Swing

Erin's July Group Ex Schedule - Harris, Siskey and Morrison YMCAs

Weekday Schedule:
*Mondays 5:30-6:15pm at Ballantyne Corporate Park (Brixham Tent) - Boot Camp
*Wednesdays 9:30am at Siskey Y - Total Strength
*Wednesdays 4:30pm at Morrison Y - QuickFit
*Wednesdays 5:30pm at Morrison Y - Totaly Strength Extreme

*Saturday, July 2 - 9am - Harris Y: Power Hour (Athletic Conditioning)
*Tuesday, July 5 - 9:45am - Harris Y: Athletic Conditioning/ Yoga Strength
*Saturday, July 9 - 8am - Siskey Y: Cardio Strength
*Sunday, July 10 - 1pm - Morrison Y: Athletic Conditioning
*Saturday, July 16 - 9am - Harris Y: Power Hour (Athletic Conditioning)
*Sunday, July 24 - 2pm - Morrison Y: Total Strength

More Easy Patterns to Follow

Try this one.  The run is a short shuttle run...about 20 yards out and back = 1 rep.

1 x Burpee
1 x Run there/ back
2 x Burpee
2 x Run there/ back
3 x Burpee
3 x Run there/ back
...all the way up to
10 x Burpee
10 x Run there/ back

You may do this with any kind of exercise in place of the burpee.  Change it up!  Try it with a Sumo Deadlift High Pull.  For a super challenge, plug in Man Makers, instead=)

Try this one with a set of gliders or paper plates on your hard wood or tile floor:

*60 sec. x Glide in place (i.e. Mountain Climbers, Tuck-Ins, Plank Jacks, Cross Body Glide)
*6 x Burpee/ Burpee Jack/ Squat-Thrust-Jump/ Crouch Push-Up to Tuck Jump/ Etc.
*50 sec. x Glide
*5 x Burpee Variation
*40 x Glide
*4 x Burpee Variation
*30 sec. x Glide
*3 x Burpee Variation
*20 sec. Glide
*2 x Burpee Variation
*10 sec. Glide
*1 x Burpee Variation

Another AMRAP Boot Camp Workout

Below is my plan for Siskey Boot Camp this morning.  Obviously, if you are doing this on your own, the set-up won't be exactly the same as the field, stairs, and hill at the Siskey track.  Make up your own run, establish your own distances, and challenge yourself in your own driveway/ neighborhood.

WARM-UP = ABS: in gym (Mat and MB)

*30 sec. ea. x Plank S-L Side Swipe Toe Touches

*1 min. x MB-Shin Crunches

*30 sec. ea. x Plank Knee-Out/ Knee-In

*1 min. x MB Leg Extensions

*30 sec. ea. x Plank S-L Mtn. Climb-In (all R 1st 30 sec., switch)

AMRAPs: outside track (MB and Jump Rope)

10 min. AMRAP: bring MB and rope up to sidewalk

*100 Jump Rope on upper sidewalk, run down steps w/ MB to track

*10 ea. (20) x MB OH Lunge across field to goal (short length of field)

*10 x MB Frog Hop

*MB Run rest of way there and back, up stairs, back to start

8 min. AMRAP: bring MB and rope down to field at bottom of hill

*10 x Burpee Lateral Hop over jump rope

*20 x Taut Rope OH Squats

*3 x MB Sprint Up/ Down Hill

6 min. AMRAP: bring equip to field (to use short length)

*10 x Slam Ball Squats

*10 x Rolling MB Push-Ups

*Bkwd. MB Rolling Shuffle to goal

*Bkwd. MB Run to end of field

*Fwd. MB Sprint back to start

5 min. AMRAP: in place on field

*5 x MB Burpee

*10 x MB Squat Swing + opp. Rear Leg Lift

*15 x MB Front Squat

4 min. AMRAP: most basic!

*5 x Hand Release Push-Up

*10 x Air Squat

*15 x XFit Sit-Up

STRETCH

Descending AMRAP Workout

AMRAP = "As Many Rounds As Possible"

EQUIP: set of heavy dumbbells

WARM-UP = ABS:

1 min. - 45 sec. - 30 sec. of:

*Ab Burn-Out

*Plank + alt. Knee-Out/ Knee-In

10 min. AMRAP 

*50 x Ankle Hop (hands OH)

*10 x DBs OH Walking Lunges

*10 x DBs Frog Hop

*Weighted Run to end of driveway/ back x 2

8 min. AMRAP

*10 x Squat-Thrust-Lateral Jump

*10 ea. x S-A Snatch

*10 ea. x S-L Bound

*Sprint to end of driveway/ back x 2

6 min. AMRAP

*5 ea. x S-L Squat (hold brick wall for support)

*10 ea. x Standing Ab

*Power Skip down/ Sprint back

TABATA BREAK

8 Rounds: 20 sec. Sprint; 10 sec. Push-Up or Hold Plank

4 min. AMRAP

*10 Air Squat

*10 Hand Release Push-Up

*10 XFit Sit-Ups

STRETCH

My Favorite Sculpt Class...Ever, I Think

I taught this last night.  Give it a go on your own.

WARM-UP: jump rope

*1 min. Regular Jump Rope

*1 min. High-Knee Jump Rope

*1 min. Jacking Legs Jump Rope

*30 sec. ea. Single-Leg Jump Rope

ABS:

3 x thru: w/ mat

*30 sec. x Elbow to Hand Plank Walk Up/Down

*30 sec. x Hollow Body Flutter Kick (hands beneath bum)

*1 min. ea. x Oblique Suitcase Crunch

RETURN STRENGTH INTERVAL

*10 x Sumo Squat Jack (mod: side step out and in, alt. right and left ea. rep)

*10 x Renegade Row (mod: on knees)

*10 x Squat + Torso Twist (unweighted, hands behind head)

 3 ROUNDS: *1 min.-50 sec.-40 sec. x Lunge-Curl-Switch 

*b/w rounds: RETURN STRENGTH INTERVAL

3 ROUNDS: *1 min.-50 sec.-40 sec. x Double-Arm Dumbbell Snatch

*b/w rounds: RETURN STRENGTH INTERVAL

3 ROUNDS: *1 min.-50 sec.-40 sec. x Dumbbell Burpee (no jump) (= plank, hop-in, clean and jerk)

*b/w rounds: RETURN STRENGTH INTERVAL

3 ROUNDS: *1 min.-50 sec.-40 sec. x Goblet Squat

*b/w rounds: RETURN STRENGTH INTERVAL

3 ROUNDS: *1 min.-50 sec.-40 sec. x Ninja Step-Ups (unweighted)

*b/w rounds: RETURN STRENGTH INTERVAL

3 ROUNDS: *1 min.-50 sec.-40 sec. x Anchored Dumbbell Sit-Up (one DB on feet, one DB glued to chest, full sit-up)

*b/w rounds: RETURN STRENGTH INTERVAL