Erin's Schedule for Week of 8/13 - 8/19

• Monday (8/13); 9:45am - CrossFit WOD (CROSSFIT S3)
• Monday (8/13); 11am - S3 Conditioning
• Monday (8/13); 12pm - CrossFit WOD (CROSSFIT S3)
• Tuesday (8/14); 9:45m - CrossFit WOD (CROSSFIT S3)
• Tuesday (8/14); 11am - S3 Conditioning
• Tuesday (8/14); 12pm - CrossFit WOD (CROSSFIT S3)
• Wednesday (8/15); 9:30am - Total Strength (Siskey YMCA - Room 2)
• Thursday (8/16); 9:45am - CrossFit WOD (CROSSFIT S3)
• Thursday (8/16); 11am - S3 Conditioning
• Thursday (8/16); 12pm - CrossFit WOD (CROSSFIT S3)
• Friday (8/17); 9:45am - CrossFit WOD (CROSSFIT S3)
• Friday (8/17); 11am - S3 Conditioning
• Friday (8/17); 12pm - CrossFit WOD (CROSSFIT S3)
• Saturday (8/18); 11am - S3 Conditioning

5th Corner Fun @ S3 Conditioning

“5th Corner Fun”

EQUIP: Light Barbell (65 lb.)

WARM-UP:

*Square Run of 200m Course

*Walking Lunge around perimeter of gym

*Broad Jump around perimeter of gym

*Fwd. Bear Crawl around perimeter of gym

*Bkwd. Bear Crawl around perimeter of gym

5th CORNER DRILL #1: using 200m course square (4 corners = 1 lap)

*In Corner #1: 40 x Sumo Jump Squat - Run to 5th corner (1 lap + 1 length of square)

*In Corner #2: 30 x Sumo Jump Squat - Run to 5th corner

*In Corner #3: 20 x Sumo Jump Squat - Run to 5th corner

*In Corner #4: 10 x Sumo Jump Squat - Run to 5th corner

-end up back where you started (in Corner#1)

INDOOR INTERVAL STRENGTH DRILL #1:

6 Rounds of 40 sec. ON/ 20 sec. OFF: Hang Clean and Press

5th CORNER DRILL #2: 

*In Corner #1: 20 x X-Body Push-Up- Run to 5th corner (mod: side stack feet)

*In Corner #2: 15 x X-Body Push-Up - Run to 5th corner

*In Corner #3: 10 x X-Body Push-Up - Run to 5th corner

*In Corner #4: 5 x X-Body Push-Up - Run to 5th corner

-end up back where you started (in Corner#1)

INDOOR INTERVAL STRENGTH DRILL #2:

6 Rounds of 40 sec. ON/ 20 sec. OFF: Stiff Leg Deadlift High Pull

5th CORNER DRILL #3: 

*In Corner #1: 20 x 180 Broad Jump- Run to 5th corner 

*In Corner #2: 15 x 180 Broad Jump - Run to 5th corner

*In Corner #3: 10 x 180 Broad Jump - Run to 5th corner

*In Corner #4: 5 x 180 Broad Jump - Run to 5th corner

-end up back where you started (in Corner#1)

Race Day at Harris Y Athletic Conditioning

Equip: Heavy Dumbbells (15 lb.)

WARM-UP (3 min.): cardio and active stretch assignments moving around gym edge

*Jog

*Side Shuffle

*Karaoka

*High Knee Walk - then Run

*Butt Kick Walk - then Run

----->outside to track/ pavilion w/ heavy DBs

8 x 200m HALF-CLASS RELAY:

-divide class into 2 groups, 1/2 start @ track mileage sign; other 1/2 @ south tree grove (ea. group will have run 4 x 200m (800m))

4 Rounds -

*G1: 200m Sprint

-while G2 waits for 1st person in G1 to arrive 

*G2: 200m Sprint

-while G1 rests and waits for 1st person in G2 to arrive at his 200m destination 

STRENGTH SET #1:

-1 min. to finish when 1st person (w/ reasonable time) finishes

*50 x Thruster (challenge: Jumping Thruster)

-w/ 1 x Burpee after every 5th rep

6 x 200m HALF-CLASS RELAY:

-same as above, but ea. group will have run 3 x 200m (600m)

STRENGTH SET #2:

*50 x Single-Leg Deadlift + Hammer Curl (switch legs ea. round)

-w/ 1 x Burpee after every 5th rep (challenge: Single-Leg Burpee)

4 x 200m HALF-CLASS RELAY:

-same as above, but ea. group will have run 2 x 200m (400m)

STRENGTH SET #3:

*50 x Pike Jump (mod: Tuck Jump OR Vertical Leap)

-w/ 1 x Burpee after every 5th rep

1 x 200m: ea. group leaves pavilion in opp. directions on track, meet in middle, cool down on way back (butt kicks, elephant walk, samson lunge, etc.)

Fun With Failure + Speed Work (S3 Conditioning)

WARM-UP:

*Dynamic Stretch w/ PVC

*PVC Push Press

*PVC SDLHP

*PVC Hang Clean

*Dynamic Warm-Up for speed (include plyos)

FUN W/ FAILURE #1 (*barbell OR DBs)(8.5 min.):

3 Rounds -

*2.5 min. x Push Press 

*as soon as you rest/ break form/ fail, remainder or time x Sumo Deadlift High Pull

*30 sec. x REST

SPEED WORK #1- 

3 Rounds -

*200m Run

*10 x Burpee

*1 min. x REST b/w rounds

FUN W/ FAILURE #2 (mat, pull-up bar)(8.5 min.):

3 Rounds -

*2.5 min. x Push-Up (challenge: Chest-to-Bar push-up atop barbell)

*as soon as you rest/ break form/ fail, remainder or time x Squat-Thrust-Jump to K2E

*30 sec. x REST

SPEED WORK #2 -

3 Rounds -

*200m Run

*30 x Lateral Hop over barbell

*1 min. x REST

FUN W/ FAILURE #3 (barbell and MB)(8.5 min.):

3 Rounds -

*2.5 min. x Hang Clean

*as soon as you rest/ break form/ fail, remainder or time x Wall Ball

*30 sec. x REST b/w rounds

Stack-On Rounds (S3 Conditioning)

“SEVEN SUPER STACK-ON ROUNDS”

Equip: Barbell (75), Slam Ball (20), Pull-Up Bar

WARM-UP:

*Active Stretch

3 Rounds -

*30 x Jumping Jack 

*20 x Plank Jack

*10 x Power Jack

MAIN SET:

Rnd 1: 1 x Double-Bear Complex (power clean to 2x thruster to 2x behind-the-neck thruster)

Rnd 2: Rnd 1 + 200m Run

Rnd 3: Rnd 2 + 3 lengths (10m) x Broad Jump

Rnd 4: Rnd 3 + 4 x Curtis P (power clean to front lunge R and L)

Rnd 5: Rnd 4 + 5 x Sumo Deadlift High Pull + 180 Broad Jump over bar

Rnd 6: Rnd 5 + 6 x Burpee + Jump Up to Pull-Up Bar + 2x Toes-to-Bar

Rnd 7: Rnd 6 + 7 x Wall Climb + 7 Shoulder Taps (R and L = 1 tap)

FINISHER (if time):

10 min. AMROIRAP by 1’s of:

*Seated Wall Ball (20 lb. slam ball)

*Pull-Up

(As Many Rounds of Increasing Reps As Possible: 1 x Wall Ball, 1 x Pull-Up, 2 x Wall Ball, 2 x Pull-Up, 3 x Wall Ball, 3 x Pull-Up, etc....as high as you can go in 10 min.)

Total Strength (Siskey Y) - "One Exercise Three Ways"

EQUIP: Heavy DBs (15-20 lb.), Med Ball (10 lb.), Kettlebell (20-25 lb.)

*We did not even come close to completing this entire workout plan this morning at the Y.  Pick and choose which sections of this you want to do, and limit yourself to one hour of work.

WARM-UP:

10-8-6-4-2 x

*DB Front Squat

*MB Front Squat

*KB Bottom-Up Front Squat

*30 sec. x CARDIO (Jacks, High-Knees, Mummy Kicks, Mtn. Climb, Power Jack)

SET #1 (Clean):

10-8-6-4-2 x (count reps out together as a unified class)

*DB Squat Clean

*MB Clean

*KB Clean and Press (“Long Cycle”) (10 x R arm, then 10 x L arm = 15 reps)

FAILURE FUN:

*2.5 min. x Unbroken Push-Up

-as soon as you rest/ break form/ fail, remainder or time x V-Up (mod: single-leg)

SET #2 (Lunge):

10-8-6-4-2 ea. leg x 

*alt. DB Lunge Thruster

*Step-Back MB Chopping Lunge (all R leg, then all L leg)

*Single-Arm OH KB alt. Lunge (all R arm, then all L arm - alt. legs throughout)

FAILURE FUN:

*2.5 min. x Squat-Curl to Stand-Curl

-as soon as you rest/ break form/ fail, remainder or time x Plank Row + Triceps Ext.

SET #3 (Thruster):

10-8-6-4-2 x

*DB Thruster

*No-Wall MB Wall Ball

*Bottom-Up KB Thruster

FAILURE FUN:

*2.5 min. x Push Press

-as soon as you rest/ break form/ fail, remainder or time x Chest Press + Leg Drop

SET #4 (Burpee):

10-8-6-4-2 x 

*DB Burpee

*MB Burpee (mod: hands on either side of MB in push-up)

*KB Burpee-180

Four Rounds of Fun (S3 Conditioning)

WARM-UP:
4 Rounds -
*100m Run
*20 x Prisoner Squat (air squat w/ both hands behind head, shoulder blades pinched together)

SET #1:
4 Rounds -
*10 x Heavy KB Swing (1.5 pood)
*200m Run

SET #2:
4 Rounds -
*10 x Burpee-Lateral Box Jump
*20 x Ring Row

SET #3:
4 Rounds -
*10 x Weighted Deck Squat (w/ 20 lb. Slam Ball; use AbMat beneath low back)
*200m Row

SET #4:
4 Rounds -
*10 lengths x 10m Shuttle Run w/ 1x Squat-Thrust on ea. end line
*20 x Ball Slam to Overhead Lunge (20 lb. Slam Ball)(alt. legs on lunge ea. rep: slam - OH lunge R, slam - OH lunge L = 2 reps)