Harris Y Athletic Conditioning - "Speed.Strength.Stamina: A Little Bit of Everything"

WARM-UP:
2 Rounds -
*20 x High Knee Run (R and L = 1)
*20 x Butt Kickers (R and L = 1)
*10 x Air Squat to Pop-Up Push-Up

SPEED WORK:
10 Rounds -
*100m Sprint every :40 sec. (whatever remains of your :40 = your rest b/w runs)

30 min. AMROIRAP by 10s (w/ Heavy Dumbbells):
*10-20-30-40, etc. x Stiff Leg Deadlift High Pull
*10-20-30-40, etc. x Hand-Release Push-Up
*10-20-30-40, etc. x Seated Shoulder Press
*10-20-30-40, etc. x Traveling Broad Jump (do on track, as start of your 400m run)
*400m Run (always 1 x 400m run)

~10 reps of ea. exercise, followed by a 400m Run in round 1
~20 reps of ea. exercise, followed by a 400m Run in round 2
~30 reps of ea. exercise, followed by a 400m Run in round 3
...keep going up by 10 reps at a time until time is called

Erin's Schedule for Week of 8/6 - 8/12

• Monday (8/6); 9:45am - CrossFit WOD (CrossFit S3)
• Monday (8/6); 11am - S3 Conditioning 
• Monday (8/6); 12pm - CrossFit WOD (CrossFit S3)
• Monday (8/6); 5:45pm - Athletic Conditioning (Harris Y - Upstairs Grp. Ex. Rm.)
• Tuesday (8/7); 9:45am - CrossFit WOD (CrossFit S3)
• Tuesday (8/7); 11am - S3 Conditioning
• Tuesday (8/7); 12pm - CrossFit WOD (CrossFit S3)
• Wednesday (8/8); 9:30am - Total Strength (Siskey Y - Room 2)
• Thursday (8/9); 9:45am - CrossFit WOD (CrossFit S3)
• Thursday (8/9); 11am - S3 Conditioning
• Thursday (8/9); 12pm - CrossFit WOD (CrossFit S3)
• Friday (8/10); 9:45am - CrossFit WOD (CrossFit S3)
• Friday (8/10); 11am - S3 Conditioning
• Friday (8/10); 12pm - CrossFit WOD (CrossFit S3)
• Saturday (8/11); 9am - Athletic Conditioning (Harris Y - Gym)
• Saturday (8/11); 11am - S3 Conditioning

Traveling AMRAPs and Mini Met-Cons (S3 Conditioning)

Equip: DBs (15s), Slam Ball (20), KB (1.0 pood)

WARM-UP:

*30 x Air Squat

*20 x Lunge

*10 x Push-Up

*400m Run (mod: 200m Run)

*10 x Push-Up

*20 x Lunge

*30 x Air Squat

SET #1:

A) 5 min. Traveling AMRAP -

*Walking Lunge Thruster there/ back 10m length of room

*15 x Stiff Leg Deadlift High Pull on ea. end line

B) Mini Met-Con -

*200m Run

*20 x KB Swinging Broad Jump (mod: regular KB Swing)

*100m Run

*10 x KB Swinging Broad Jump

SET #2:

A) 5 min. Traveling AMRAP -

*DB Inchworm - Push-Up - Hop In

*10 x Lateral Hops thru DBs (set DBs on floor about 2 ft apart) on ea. end line

B) Mini Met-Con -

*200m Run

*20 x KB Swinging Broad Jump

*100m Run

*10 x KB Swinging Broad Jump

SET #3:

A) 5 min. Traveling AMRAP -

*Ball Slam - OH Lunge

*5 x SB Clean on ea. end line

B) Mini Met-Con -

*200m Run

*20 x KB Swinging Broad Jump

*100m Run

*10 x KB Swinging Broad Jump

Siskey Y Cardio Strength - Ladder Lovin'

Equip: Jump Rope, Heavy DBs (20s), Bench (4-6 risers ea. side), Mat

WARM-UP:

4 min. AMROIRAP by 10s :

*Jump Rope (challenge: Double-Unders or High Knees)

*Mountain Climb

(AMROIRAP - As Many Rounds of Increasing Reps as Possible; i.e. 10 x Jump Rope, 10 x Mtn. Climb, 20 x Jump Rope, 20 x Mtn. Climb, etc.)

BASIC LADDER:

10-9-8-7-6-5-4-3-2-1 x

*Weightless OH Squat

*Plank Windmill

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

STRENGTH LADDER #1 (5 min. time limit):

10-9-8-7-6-5-4-3-2-1 x 

*DB Front Squat

*Hand-Release Push-Up

4 min. CARDIO AMROIRAP by 5s:

*Lateral Hop over 1DB (R and L = 2)

*Plank Pike Hop In

(AMROIRAP = As Many Rounds of Increasing Reps as Possible; i.e. 5 x Lat Hop, 5 x Plank Hop, 10 x Lat Hop, 10 x Plank Hop, 15 x Lat Hop, 15 x Plank Hop, etc.)

STRENGTH LADDER #2 (5 min. time limit):

10-9-8-7-6-5-4-3-2-1 x 

*Thruster

*Plank Row (R and L = 2)

4 min. CARDIO AMROIRAP by 5s:

*Plyo Switch Step (R and L = 2)(weightless)

*3-Step Fwd. Run-Touch/ 3-Step Bkwd. Run-Touch (ea. touch = 1 rep)

STRENGTH LADDER #4 (5 min. time limit):

10-9-8-7-6-5-4-3-2-1 x

*Weighted Box Jump (DBs hanging, may lower bench (I used 4 risers ea. side))

*Side-to-Side Ground-to-Overhead

Friday Fun at S3 Conditioning

Cookies can be done 3 ways; why not exercises?

"SAME EXERCISE - DIFFERENT EQUIPMENT"

Equip: Heavy DBs (20s), Barbell (75), Slam Ball (20-30), Kettlebell (1.0-1.5 pood)

WARM-UP:

*200m Row

*200m Run

*20 x Air Squat

*20 x Push-Up

*Dynamic Stretch

PATTERN:

*10 x Ex. A w/ Equip. 1

*10 x Ex. A w/ Equip. 2

*10 x Ex. A w/ Equip. 3

*10 x Ex. B w/ Equip. 1

*10 x Ex. B w/ Equip. 2

*10 x Ex. B w/ Equip. 3

*8 x Ex. A w/ Equip. 1

*8 x Ex. A w/ Equip. 2

*8 x Ex. A w/ Equip. 3

*8 x Ex. B w/ Equip. 1

*8 x Ex. B w/ Equip. 2

*8 x Ex. B w/ Equip. 3

*6 x Ex. A w/ Equip. 1

*6x Ex. A w/ Equip. 2

*6 x Ex. A w/ Equip. 3

*6 x Ex. B w/ Equip. 1

*6 x Ex. B w/ Equip. 2

*6 x Ex. B w/ Equip. 3

SET #1:

10-8-6 x

*Thruster w/ DBs

*Thruster w/ barbell

*Thruster w/ KB (bottom-up)

*Burpee-Deadlift w/ DBs

*Burpee-Deadlift w/ barbell

*Burpee-Deadlift-Hop Over w/ KB (push-up w/ R hand atop KB, hop in, deadlift, put KB down, lateral hop over KB, repeat w/ L hand atop KB)

SET #2:

10-8-6 x

*Sumo Deadlift High Pull w/ DBs

*Sumo Deadlift High Pull w/ barbell

*Sumo Deadlift High Pull w/ heavy KB (1.5 pood)

*Double-Arm Snatch w/ DBs

*Hang Power Snatch w/ barbell

*Ball Slam w/ slam ball

AB FINISHER (mat and pull-up bar):

3 Rounds -

*10 x Toes-to-Bar

*10 x V-Up (pike up on floor)

Slam Ball Ladders (S3 Conditioning)

Equip: Slam Ball (20), GHD (see photo above)

WARM-UP:
*400m Run
*40 x Jumping Jack
*40 x Air Squat
*4 x Inchworm out to 4 Push-Ups - Inchworm back in


MAIN SET:
#1:
30-20-10 x Wall Ball (w/ a 20lb. slam ball)
300-200-100m Run


#2:
30-20-10 x GHD Hip Extension http://www.youtube.com/watch?v=a8uxoyMbOYw
300-200-100m Run


#3:
30-20-10 x Med Ball Clean (w/ a 20 lb. slam ball)
300-200-100m Run


#4:
30-20-10 x Slam Ball Squat-Thrust-Deadlift Jump (hands on ball, hop out to plank, hop in, deadlift ball and jump)
300-200-100m Run


#5:
30-20-10 ea. leg x Single-Arm Slam Ball Overhead Split Squat (legs stay split in the lunge)
300-200-100m Run


#6:
30-20-10 x Side-to-Side Rolling Slam Ball Push-Up
300-200-100m Run

Siskey Y Total Strength - "HUSBANDS WELCOME"

*Today, my dear husband, Joe, joined me and about 50 or so other gals in my Total Strength class at the Siskey Y.  It was a joy to have him by my side, and it was a joy to absolutely torture him!;)

Equipment: Bench (2 risers ea. side), Mat, Heavy Dumbbells (15s)

WARM-UP:

3 Rounds -

*30 sec. x Hole-Hold Air Squat (hold the bottom for 2-count ea. rep)

*30 sec. x Knee Push-Up (everybody on knees...sternum to floor!!!)

*30 sec. x X-Fit Sit-Up (for speed and shoulder ROM)

1) 3 Rounds (5.5 min.)(R LEG) -
*30 sec. x Right: Single-Leg DB Deadlift

*30 sec. x R (DB Front Rack) Step-Back Lunge + Knee Drive (atop 2 riser bench)

*30 sec. x R Side Lunge Thruster

*30 sec. x REST

2) 3 Rounds (5.5 min.)(L LEG) -

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

*30 sec. x L (DB Front Rack) Step-Back Lunge + Knee Drive (atop 2 riser bench)

*30 sec. x L Side Lunge Thruster

*30 sec. x REST

3) 3 Rounds (5.5 min.)(SHOULDERS) -
*30 sec. x Seated (challenge: V-Sit) DB Shoulder Press

*30 sec. x Plank Row R + Row L + Jack Feet Up/ Down Bench

*30 sec. x DB Push-Up (elbows in!)

*30 sec. x REST

4) 3 Rounds (5.5 min.)(CORE) -

*30 sec. x Hollow Body Rock (or Hold)

*30 sec. x Prone Arch Rock (or Hold)

*30 sec. x (DB) Plank Walk Up/ Down Bench

*30 sec. x REST

5) 3 Rounds (5.5 min.)(PLYOS) -

*30 sec. x Squat Jump

*30 sec. x Weightless OH alt. Lunge Jump

*30 sec. x Lateral Knee-Slap Tuck Jump (over bench!)

*30 sec. x REST

6) 3 Rounds (5.5 min.)(COMPOUND/ MULTI-JOINT) -

*30 sec. x Double-Arm DB Snatch

*30 sec. x DB T-Push-Up (alt. sides ea. rep)

*30 sec. x Squat Clean

*30 sec. x REST