Unbroken (S3 Conditioning)

EQUIPMENT: Jump Rope, Heavy Dumbbells (15s - 20s), Plyo Box (20"), Pull-Up Bar, Rower

WARM-UP:

*400m Run

3 Rounds -

*50 x Jump Rope Singles

*5 x Toe Hold Squat Stretch

*5 ea. x X-Body Push-up

6 Min. Unbroken...Or Else:

-6 min. AMRAPs (1 exercise for 6 min. straight); w/ an alternative exercise for “breaks”

-every time you move away from unbroken reps, you must go to the secondary move

#1: Burpee

*Every time you break/ pause: 100m Sprint

2 min. rest

#2: DB OH Walking Lunge (2 DBs held overhead, arms locked out straight)

*Every time you break/ pause: 10 x Plank Row

2 min. rest

#3: Jump Rope (choose your most challenging version; i.e. Double-Under)

*10 x DB Sumo Deadlift High Pull

2 min. rest

#4: Mountain Climb

*Every time you break/ pause: 10 x Box Jump (challenge: Box Over Jump)

2 min. rest

#5: Pull-Up (mod: jumping pull-up; ring row)

*Every time you break/ pause: 10 x DB Thruster

2 min. rest

#6: 90 Degree Decline Push-Up

*Every time you break/ pause: 75m Row Sprint

Sneakiest Workout Ever (S3 Conditioning)

*This workout starts out nice and easy, but before you know it, it becomes a doozy!  Sneaky, sneaky stuff.

EQUIP: Jump Rope, 2 Kettlebells (1.0 pood), Pull-Up Bar

WARM-UP:

*400m Run

*Active Stretch

SET #1/ WARM-UP, cont.

10-8-6-4-2 x Air Squat

10-8-6-4-2 x Push-Up

5 x Perfect Sit-Up

(i.e. 10 Squat, 10 Push-Up, 5 Sit-Up, 8 Squat, 8 Push-Up, 5 Sit-Up, 6 Squat, 6 Push-Up, 5 Sit-Up, etc.)

SET #2:

100-80-60-40-20 x Jump Rope (challenge: Dbl-Under)

10-8-6-4-2 x 2KB Burpee-Deadlift

5 x Toes to Bar

SET #3:

10-8-6-4-2 x 2KB Thruster (1 KB in ea. hand)(mod: bottom-up KB thruster w/ 1 KB)

10-8-6-4-2 x 10m Shuttle Run there/ back

5 x Broad Jump over both KBs (KBs spaced shoulder width apart)

SET #4:

100-80-60-40-20 x High Knee Jump Rope

10-8-6-4-2 ea. arm x KB Clean and Press (“Long Cycle”)

2 x Wall Walk + Burpee (push-up into walk walk up/ down - push-up/ hop in/ jump up)

SET #5/ FINISHER:

10-8-6-4-2 x Side Hopping KB Swing (R and L = 1)

100m Run

Erin's Schedule for Week of 8/27 - 9/2

• Monday (8/27); 9:45am - CrossFit WOD (CROSSFIT S3)
• Monday (8/27); 11am - S3 Conditioning
• Monday (8/27); 12pm - CrossFit WOD (CROSSFIT S3)
• Tuesday (8/28); 9:45am - CrossFit WOD (CROSSFIT S3)
• Tuesday (8/28); 11am - S3 Conditioning
• Tuesday (8/28); 12pm - CrossFit WOD (CROSSFIT S3)
• Wednesday (8/29); 9:30am - Total Strength (Siskey YMCA - Room 2)
• Thursday (8/30); 9:45am - CrossFit WOD (CROSSFIT S3)
• Thursday (8/30); 11am - S3 Conditioning
• Thursday (8/30); 12pm - CrossFit WOD (CROSSFIT S3)
• Friday (8/31); 9:45am - CrossFit WOD (CROSSFIT S3)
• Friday (8/31); 11am - S3 Conditioning
• Friday (8/31); 12pm - CrossFit WOD (CROSSFIT S3)
• Saturday (9/1); 9am - Athletic Conditioning (Harris YMCA - gymnasium)
• Saturday (9/1); 11am - S3 Conditioning

A Bit Long and Boring, BUT Super Tough and Effective (S3 Conditioning)

EQUIPMENT: PVC Pipe, Barbell (65), Slam Ball (20)

WARM-UP:

*Active Stretch w/ PVC -

-Pass Through

-Around-the-World

100m Run w PVC Overhead

-X-Body Kick

-Samson Lunge

100m Run w/ PVC Overhead

-Heel Squat-Extend (w/ PVC moving overhead)

-Shoulder Press

100m Run w/ PVC Overhead

MAIN SET - Speed & Stamina:

*400m Run

*50 x Ball Slam 

*25 x Burpee

*25 x Push Press (w/ barbell)(challenge: 25 x Hang Clean and Press)

2 - 3 min. REST

*400m Run

*40 x Ball Slam 

*20 x Burpee

*20 x Push Press (w/ barbell)(challenge: 25 x Hang Clean and Press)

2 - 3 min. REST

*400m Run

*30 x Ball Slam 

*15 x Burpee

*15 x Push Press (w/ barbell)(challenge: 25 x Hang Clean and Press)

2 - 3 min. REST

*400m Run

*20 x Ball Slam 

*10 x Burpee

*10 x Push Press (w/ barbell)(challenge: 25 x Hang Clean and Press)

2 - 3 min. REST

*400m Run

*10 x Ball Slam 

*5 x Burpee

*5 x Push Press (w/ barbell)(challenge: 25 x Hang Clean and Press)

GRAND TOTALS upon completion of above workout:

*150 Ball Slams

*75 Burpees

*75 (Hang Clean &) Press

This One Was Just Plain HARD! (S3 Conditioning)

EQUIP: Light Barbell (65 lb. for Erin), Heavy Wall Ball (20 lb. Dynamax Ball for Erin), Rower

WARM-UP:

*400m Easy Run

*Dynamic Stretch w/ PVC (+ Burgener Warm-Up for Snatch)

SET #1:

5 Rounds -

Within 1 Minute, Complete:

*5 x Hang Power Snatch

*5 x Overhead Squat

*5 x Sumo Deadlift High Pull

Whatever Time Remains of Your 1 Minute = your REST each round

3 Rounds -

*100m Row

*100m Run 

SET #2:

5 Rounds -

Within 1 Minute, Complete:

*5 x Wall Ball

*5 x Med Ball Clean

*5 x MB Decline Push-Up

Whatever Time Remains of Your 1 Minute = your REST each round

3 Rounds -

*100m Row

*100m Run

SET #3:

5 Rounds -

Within 1 Minute, Complete:

*5 x Strict Press

*5 x Push Press

*5 x Thruster

Whatever Time Remains of Your 1 Minute = your REST each round

3 Rounds -

*100m Row

*100m Run 

SET #4:

5 Rounds -

Within 1 Minute, Complete:

*5 x Burpee

*5 x Star Jump

*5 x Squat-Thrust

Whatever Time Remains of Your 1 Minute = your REST each round

Isometric Insanity (S3 Conditioning)

EQUIP: KB (1.0 pood), Jump Rope, PVC

WARM-UP:

*Active Stretch

*30 x Air Squat

*20 x alt. Lunge in place

*10 lengths x 10m Shuttle Run - Drop to Push-Up on ea. end line

*20 x alt. Lunge in place

*30 x Air Squat

SET #1:

5 min. AMRAP -

*5 ea. arm x KB Juggle (= single-arm swing, switching arms ea. rep @ top of swing)

*5 ea. arm x Handstand Shoulder Tap

Partner Sprints #1:

5 Rounds -

*P1: 100m Run

*P2: Hold Plank

-switch

SET #2:

5 min. AMRAP -

*5 x Burpee

*5 x Tuck Roll-Jump (challenge: **KB Deck Squat)

Partner Sprints #2:

5 Rounds -

*P1: 100m Run

*P2: Hold Top of Pull-Up (mod: hold horizontal bicep curl w/ heavy DBs)

-switch

SET #3:

5 min. AMRAP -

*50 x Jump Rope (challenge: **Double-Under)

*5 x Overhead Squat Jump - Tuck - OH Squat Land (w/ PVC or Jump Rope OH)(mod: OH Squat)

Partner Sprints #3:

5 Rounds -

*P1: 100m Run

*P2: Hollow Body Hold

-switch

On-the-Minute Fun with Plyos and Turkish Get-Ups (Siskey Y Total Strength)

EQUIP: Mat, Medium-Heavy Dumbbells (15s), Kettlebell (30 lb.)

WARM-UP:

*4 min. x Prisoner Squat

-@ top of ea. minute: 5 x Elbow Plank Walk-Up to Push-Up 

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

SET #1:

A) 4 min. x KB Swing 

-@ top of ea. minute: 10 x Bottom-Up KB Thruster (perfect form, take your time here)

B) Plyometrics (3 min.):

*30 sec. x Slalom Ankle Hop (mod: ankle raise)

*30 sec. ea. leg x Lunge + Knee-Drive Hop (mod: no hop)

*30 sec. x Wide Knee-Slap Tuck Jump (mod: lateral high hurdle step-over)

*30 sec. x Sumo Squat Jump (mod: no jump)

*30 sec. x 180 Broad Jump (mod: broad jump, then step and turn around)

SET #2:

A) 4 min. x Turkish Get-Up (w/ KB or DB)(switch sides ea. minute)(mod: butterfly sit-up)

-@ top of ea. minute: 10 x Supine V-Up (challenge: Weighted w/ 1 DB)

Turkish Get-Up How-to Video: http://www.youtube.com/watch?v=2dx2rM1FSgE&feature=related

B) Plyometrics (3 min.):

*30 sec. x Slalom Ankle Hop (mod: ankle raise)

*30 sec. ea. leg x Lunge + Knee-Drive Hop (mod: no hop)

*30 sec. x Wide Knee-Slap Tuck Jump (mod: lateral high hurdle step-over)

*30 sec. x Sumo Squat Jump (mod: no jump)

*30 sec. x 180 Broad Jump (mod: broad jump, then step and turn around)

SET #3:

A) 4 min. x Lunge-Curl-Switch (mod: walking switch)

-@ top of ea. minute: 10 x KB Deadlift High Pull (NOT stiff-legged)

B) Plyometrics (3 min.):

*30 sec. x Slalom Ankle Hop (mod: ankle raise)

*30 sec. ea. leg x Lunge + Knee-Drive Hop (mod: no hop)

*30 sec. x Wide Knee-Slap Tuck Jump (mod: lateral high hurdle step-over)

*30 sec. x Sumo Squat Jump (mod: no jump)

*30 sec. x 180 Broad Jump (mod: broad jump, then step and turn around)

SET #4:

A) 6 min. x Side Plank Hold + Leg Lift (heel up/ toes down)(switch sides ea. minute)

-@ top of ea. minute: 5 x KB Clean and Press (“Long Cycle”)

-same side worked with ea. exercise ea. minute (i.e. KB Clean/ Press R arm paired w/ plank on R side)

-at end of last minute: 5 ea. side x KB Clean and Press

B) Plyometrics (3 min.):

*30 sec. x Slalom Ankle Hop (mod: ankle raise)

*30 sec. ea. leg x Lunge + Knee-Drive Hop (mod: no hop)

*30 sec. x Wide Knee-Slap Tuck Jump (mod: lateral high hurdle step-over)

*30 sec. x Sumo Squat Jump (mod: no jump)

*30 sec. x 180 Broad Jump (mod: broad jump, then step and turn around)