S3 Conditioning - "AMROIRAP"

"AMROIRAP:" As Many Rounds of Increasing Reps As Possible

WARM-UP:

4 min. AMROIRAP by 10s -

*10-20-30-40, etc. x Jumps Rope 

*10-20-30-40, etc. x Mountain Climb

MAIN SET:

1) 10 min. AMROIRAP by 1s -

*Wall Ball (14 lb. Dynamax ball)

*Box Jump (20-"24" box)

(i.e. 1 x Wall Ball - 1 x Box Jump, 2 x Wall Ball - 2 x Box Jump, etc. until time runs out)

2) Partner Speed Work -

-alternating partners 10m Shuttle Run count-up

*P1: 1 x Sprint 10m there/ back (P2 rests)

*P2: 1 x Sprint 10m there/ back (P1 rests)

*P1: 2 x Sprint 10m there/ back (P2 rests)

*P2: 2 x Sprint 10m there/ back (P1 rests)

...increasing by 1 rep (there/ back) each round until you reach 10 reps (there/ back) each

3) 10 min. AMROIRAP by 1s -

*Front Rack Step-Up (15 lb. DBs, 20"- 24" box)

*Sumo Squat Hold + Bicep Curl (15 lb. DBs)

if time:

4) 10 min. AMROIRAP by 1s -

*Renegade Row (DB Push-Up + Row R + Row L)

*Dead Hang Toes-2-Bar

(i.e. 1 x RR - 1 x T2B, 2 x RR - 2 x T2B, etc. until time runs out)

Erin's Schedule for Week of 7/23 - 7/29

• Monday (7/23); 9:45am - CrossFit WOD (CROSSFIT S3)
• Monday (7/23); 11am - S3 Conditioning (CROSSFIT S3)
• Monday (7/23); 12pm - CrossFit WOD (CROSSFIT S3)
• Tuesday (7/24); 9:45am - CrossFit WOD (CROSSFIT S3)
• Tuesday (7/24); 11am - S3 Conditioning
• Tuesday (7/24); 12pm - CrossFit WOD (CROSSFIT S3)
• Wednesday (7/25); 9:30am - Total Strength (Siskey YMCA - Room 2)
• Thursday (7/26); 9:45am - CrossFit WOD (CROSSFIT S3)
• Thursday (7/26); 11am - S3 Conditioning
• Thursday (7/26); 12pm - CrossFit WOD (CROSSFIT S3)
• Friday (7/27); 5:45am - Athletic Conditioning (Harris Express YMCA) - my final class!
• Friday (7/27); 9:45am - CrossFit WOD (CROSSFIT S3)
• Friday (7/27); 11am - S3 Conditioning
• Friday (7/27); 12pm - CrossFit WOD (CROSSFIT S3)
• Saturday (7/28); 11am - S3 Conditioning

S3 Conditioning - "Heavin' Uneven"

Equip: Uneven Barbell (i.e. 70 lb. = 45 bar + 10 & 15  bumpers), Slam Ball (20), Uneven DBs (10/ 15 lb.)

WARM-UP:

2 Rounds -

*200m Run

*10 (5 w/ heavy DB in R hand/ 5 w/ heavy DB in L hand) x DB Clean and Press

MAIN SET - Let the “Uneven Heavin’” begin...

1) 

*40 x Split Squat Wall Ball (switch legs every 5 reps)(using slam ball)

*after every 5th rep: 2 x Uneven Barbell Power Clean and Press - Hop Over Bar (may jerk or push press)

~Uneven 200m DB Run (10 lb. DB in R hand/ 15 lb. DB in L hand 1st 100m, switch for 2nd 100m)

2) 

*40 x Med Ball Clean and Press (w/ slam ball)

*after every 5th rep: 2 x Uneven Barbell Power Clean and Press - Hop Over Bar (may jerk or push press)

~Uneven 200m DB Run (10 lb. DB in R hand/ 15 lb. DB in L hand 1st 100m, switch for 2nd 100m)

3) 

*40 x Rolling Slam Ball Push-Up

*after every 5th rep: 2 x Uneven Barbell Power Clean and Press - Hop Over Bar (may jerk or push press)

~Uneven 200m DB Run (10 lb. DB in R hand/ 15 lb. DB in L hand 1st 100m, switch for 2nd 100m)

4) 

*40 x Jumping Slam Squat

*after every 5th rep: 2 x Uneven Barbell Power Clean and Press - Hop Over Bar (may jerk or push press)

~Uneven 200m DB Run (10 lb. DB in R hand/ 15 lb. DB in L hand 1st 100m, switch for 2nd 100m)

Siskey Y Cardio Strength - "One Burpee Every 5th"

Equip: Box, KB, Heavy DBs

WARM-UP:

*50 x Air Squat

*w/ 1 x Burpee after every 5th rep

-1 min. to finish after first person completes assignment 

MAIN SET:

Strength:

*50 x DB Thruster (challenge yourself w/ heavier than normal weight)

*w/ 1 x (DB) Burpee after every 5th rep

-1 min. to finish after first person completes assignment 

Cardio:

*50 x Box Jump

*w/ 1 x Burpee after every 5th rep

-1 min. to finish after first person completes assignment 

Strength:

*50 x Split Squat KB/ DB Swing (switch leg/arm every 5 reps)

*w/ 1 x (DB) Burpee after every 5th rep

-1 min. to finish after first person completes assignment 

Cardio:

*50 x Barrier Jump over Box

*w/ 1 x Burpee after every 5th rep

-1 min. to finish after first person completes assignment 

Strength:

*50 x KB Sumo Deadlift High Pull (challenge: atop 2 benches, share w/ partner)

*w/ 1 x (DB) Burpee after every 5th rep

-1 min. to finish after first person completes assignment 

Cardio:

*50 x Lateral Box Jump (challenge: Lateral Barrier Jump over Box)

*w/ 1 x Burpee after every 5th rep

-1 min. to finish after first person completes assignment 

Strength:

*50 x Modified Handstand Push-Up (decline 90-degree-hips, top of head to floor)

*w/ 1 x (DB) Burpee after every 5th rep

-1 min. to finish after first person completes assignment 

S3 Conditioning - "Totally Atomic"

Equipment: Heavy DBs (I used 20s)

*Another workout inspired by fellow instructor, Elizabeth Kapsiak...

A) WARM-UP:

3 Rounds -

*100m Run

*5 x Triceps Push-Up

*Dynamic Stretch

B) SPRINT/ MAN MAKER WORKOUT:

1a) 3 Rounds -

*200m Sprint

*5 x Atomic Man Maker

1b) 30-20-10 x 

*Pull-Up 

*DB Push-Up 

*DB Front Squat

(3 rounds of descending reps: 30 x ea. exercise, then 20 x ea., then 10 x ea.)

2a) 2 Rounds -

*200m Sprint

*5 x Atomic Man Maker

2b) 20-10 x 

*Pull-Up

*DB Push-Up

*DB Front Squat

(2 rounds of descending reps: 20 x ea. exercise, then 10 x ea.)

3a) 1 Round -

*200m Sprint

*5 x Atomic Man Maker

3b) 10 ea. x 

*Pull-Up

*DB Push-Up

*DB Front Squat

Harris Express Y Athletic Conditioning - "Super Stamina"

Equipment: none!

WARM-UP:

2 Rounds -

*1 min. x Mtn. Climb

*10 x Air Squat to Pop-Up Push-Up

OUTDOOR RUN DRILL (at top of Piedmont Row parking deck): 

“5th Corner” Drill #1: (inspired by fellow instructor, Elizabeth Kapsiak)

-40 x Weightless OH Squat 

-500m/ “5th Corner” Run (run to one corner past the 400m/ 1 lap mark)

-30 x Weightless OH Squat

-500m/ “5th Corner” Run (run to one corner past the 400m mark)

-20 x Weightless OH Squat

-500m/ “5th Corner” Run (run to one corner past the 400m mark)

-10 x Weightless OH Squat

-500m/ “5th Corner” Run (run to one corner past the 400m mark)(end up where you 1st started)

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TABATA: 8 Rounds of 20 sec. ON/ 10 sec. OFF of Shuttle Run Fwd. there/ Bkwd. back

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“5th Corner” Drill #2:

-20 x X-Body Push-Up

-500m/ “5th Corner” Run (run to one corner past the 400m/ 1 lap mark)

-15 x X-Body Push-Up

-500m/ “5th Corner” Run (run to one corner past the 400m mark)

-10 x X-Body Push-Up

-500m/ “5th Corner” Run (run to one corner past the 400m mark)

-5 x X-Body Push-Up

-500m/ “5th Corner” Run (run to one corner past the 400m mark)(end up where you 1st started)

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TABATA: 8 Rounds of 20 sec. ON/ 10 sec. OFF of Burpee

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“5th Corner” Drill #3:

-20 x 180 Broad Jump

-500m/ “5th Corner” Run (run to one corner past the 400m/ 1 lap mark)

-15 x 180 Broad Jump

-500m/ “5th Corner” Run (run to one corner past the 400m mark)

-10 x 180 Broad Jump

-500m/ “5th Corner” Run (run to one corner past the 400m mark)

-5 x 180 Broad Jump

-500m/ “5th Corner” Run (run to one corner past the 400m mark)(end up where you 1st started)

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TABATA: 8 Rounds of 20 sec. ON/ 10 sec. OFF of Lunge + Knee Drive and Jump (4 rounds R leg, then 4 rounds L leg)

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S3 Conditioning - "Thirty Second Throwdown"

Equip: Mat, Jump Rope, Box (24"), Heavy DBs (20 lb.), Wall Ball (14 lb.)

WARM-UP:

3 Rounds -

*30 sec. x Air Squat

*30 sec. x Push-Up

*30 sec. x Sit-Up

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

#1 (legs):

3 Rounds -

*30 sec. x Wall Ball

*30 sec. x Weighted alt. Lunge Jump (Wall Ball held centered @ chest)

*30 sec. x Box Jump 

*30 sec. x Rest

Run/ Rope Interval:

1 Round -

*300m Run

*300 x High Knee Jumps of Rope 

#2 (shoulders):

3 Rounds -

*30 sec. x Clapping Push-Up (mod: on knees OR shoulder-tapping push-up)

*30 sec. x DB Push Press

*30 sec. x Handstand alt. Shoulder Tap (mod: 90 degree decline plank @ box)

*30 sec. x Rest

Run/ Rope Interval:

2 Rounds -

*200m Run

*200 x High Knee Jumps of Rope

#3 (abs):

3 Rounds -

*30 sec. x Knees-to-Elbows (a.k.a. Hanging Tuck-Ups from pull-up bar)

*30 sec. x Elbow Plank + 1 DB Pass-Under

*30 sec. x V-Up (a.k.a. Pike-Up on floor)

*30 sec. x Rest

Run/ Rope Interval: 

3 Rounds -

*100m Run

*100 x High Knee Jumps of Rope

#4 (legs):

3 Rounds -

*30 sec. x Squat to Box Jump (challenge: fingertips touch floor on squat, jump up to box, land in squat w/ fingertips to box)

*30 sec. x Right: Single-Leg DB Deadlift

*30 sec. x Left: Single-Leg DB Deadlift