Death by the Number 4 (S3 Conditioning)

EQUIPMENT: Slam Ball (20), Heavy DBs (20s), Jump Rope, Mat, Rower

WARM-UP:

*100-90-80-70-60-50-40-30-20-10 x Jump Rope Singles

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

SET #1:

A) 4 Rounds -

• 40 x Goblet Squat (Slam Ball) (mod: Air Squat)
• 40 x DB Push Press
• 40 x Sit-Up (feet flat, fingers touch floor behind head-then touch floor by feet)
• 40 (20 ea. leg) x Step-Back Lunge + Knee Drive Hop (weighted - DB front rack)
• 40 x Double-Under (mod: 20 ea. x Single-Leg Jump Rope)

B) POWER ROW:

40 Pulls of Rower for total meters

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

SET #2:

A) 4 Rounds -

• 4 x Slam Ball Burpee (“Slurpee)
• 4 x DB Burpee
• 4 x Atomic Man Maker
• 100m Row

B) POWER ROW:

40 Pulls of Rower for total meters (goal: match or beat score from Set #1)

"30/30/30/60/60/60" @ Siskey Y Total Strength

Equip: Mat, KB, DBs, Body Bar

WARM-UP:

3 Rounds -

*5 x Toe Hold Squat Stretch

*10 x alternating Samson Lunge

*10 x Plank Windmill

*10 x Lateral Broad Jump (mod: giant lateral step)

SET #1 (equip: KB):

3 Rounds (12.5 min.) -

*30 sec. x KB Juggle Swing

*30 sec. x Donkey Kick to Push-Up (mod: donkey kick to plank)

*30 sec. REST

*60 sec. x KB Juggle Swing

*60 sec. x Donkey Kick to Push-Up

*60 sec. REST

SET #2 (equip: Body Bar & DBs)):

3 Rounds (12.5 min.) -

*30 sec. x Body Bar Sotts Press (option: come up to OH Stand after every 5th rep)

*30 sec. x DB Plank + alt. Fly

*30 sec. REST

*60 sec. x Body Bar Sotts Press (option: come up to OH Stand after every 5th rep)

*60 sec. x DB Plank + alt. Fly

*60 sec. REST

SET #3 (equip: Mat, KB & DBs):

3 Rounds (12.5 min.) -

*30 sec. x KB Deck Squat (mod: no weight, tuck roll, and/ or cross legs)

*30 sec. x DB Hang Clean and Press (1 DB in ea. hand)

*30 sec. REST

*60 sec. x KB Deck Squat

*60 sec. x DB Hang Clean and Press

*60 sec. REST

The ABC Workout (S3 Conditioning)

EQUIPMENT: Heavy Dumbbells (20 lb. DBs), Plyo Box (20"), Pull-Up Bar

WARM-UP:

20-15-10-5 x

*Jumping Jack

*Power Jack

*Plank Jack

*Active Stretch

SET #1:

A) Muscular Endurance:

80 x Jumping Pull-Up

B) Speed:
3 Rounds -

*200m Sprint

*10 x Star Jump 

C) Tabata: DB Squat Clean

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

SET #2:

A) Muscular Endurance:

60 x Incline Push-Up atop box (elbows in!! - triceps focus)

B) Speed:
3 Rounds -

*200m Sprint

*10 x Lateral Box Jump (mod: Lateral Broad Jump (width of floor mat))

C) Tabata: alt. rounds of Dead Hang K2E and Supine K2E (K2E = Knees to Elbows)

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

SET #3:

A) Muscular Endurance: 

40 x DB Seated Shoulder Press 

B) Speed:

3 Rounds -

*200m Sprint

*10 x Burpee (challenge: Jack Burpee (jack legs in push-up and once standing))

C) Tabata: Lunge Thruster

Partner Pandemonium at S3 Conditioning

EQUIP: Partner, Mat & AbMat per person, shared Jump Rope, shared Slam Ball (20)

WARM-UP:
2 Rounds -
*100m Forward Run
*100m Backward Run

*Active Stretch

2 Rounds -
*20 x Slalom Ankle Hop
*20 x X-Body Mountain Climb
------------------------------------------
PARTNER CHIPPER
One partner works while the other partner rests; split the reps and work through the following:
*500 x Jump Rope Singles (challenge: Double-Unders)
*250 x alt. Lunge Jump
*200 x Lateral Broad Jump (3 ft. width of one floor mat at S3)
*150 x Ball Slam
*75 x Burpee
*50 x Pull-Up
*20 x Deck Squat (challenge: w/ 20 lb. slam ball)
*10 x 100m Weighted Run (P1 runs 100m w/ ball at chest while P2 waits and then runs, ea. person ends up running 500m w/ slam ball)
"The Catch:" each time you complete an exercise rep assignment, you both do the following:
*200m Run
*10 x Partner High-5 Push-Up
*10 ea. person x Slam Ball Sit-Up + Toss to Partner

Erin's Schedule Week of 9/3 - 9/9

• Monday (9/3) Labor Day; 9am - CrossFit WOD (CrossFit S3)
• Monday (9/3) Labor Day; 10am - CrossFit WOD (CrossFit S3)
• Monday (9/3) Labor Day; 11am - S3 Conditioning
• Tuesday (9/4); 9:45am - CrossFit WOD (CrossFit S3)
• Tuesday (9/4); 11am - S3 Conditioning
• Tuesday (9/4); 12pm - CrossFit WOD (CrossFit S3)
• Wednesday (9/5); 9:30am - Total Strength (Siskey Y - Room 2)
• Thursday (9/6); 9:45am - CrossFit WOD (CrossFit S3)
• Thursday (9/6); 11am - S3 Conditioning
• Thursday (9/6); 12pm - CrossFit WOD (CrossFit S3)
• Friday (9/7); 9:45am - CrossFit WOD (CrossFit S3)
• Friday (9/7); 11am - S3 Conditioning
• Friday (9/7); 12pm - CrossFit WOD (CrossFit S3)
• Saturday (9/8); 11am - S3 Conditioning

That Doggone Hill!! (Harris Y Athletic Conditioning)

WARM-UP (inside gym):

5 min. AMRAP -

*50 x High Knee Run

*5 x Prisoner Squat

*5 x Hand-Release Push-Up

*1 length x Bear Crawl

-------> Outside to Pavilion (w/ Heavy DBs (15s))

"TRIPLE TAKE AMRAP" (inspired by Eric White at CrossFit S3):

A) 4 Min. AMRAP (get through as much of the assignment below as possible in 4 min.)

-1 Min. REST

B) 8 Min. AMRAP (restart from beginning of assignment; get through as much as possible)

-2 Min. REST

C) Complete Entire Assignment for Time (restart from the beginning once again)

• 400m Run 
• 10 lengths x Bkwd. Bear Crawl up hill - Burpee/ Run down 
• 20 x DB Squat Clean
• 30 ea. side x Single-Arm DB Sotts Press (palm fwd., arm behind ear)
• 40 x DB Push-Up + alt. Fly (mod: no weight)
• 50 x Weighted alt. Lunge Jump (DBs in Front Rack position atop shoulders)
• 800m Run 

Partner-Up!!! (S3 Conditioning)

“REST IS A RELATIVE TERM”

partner day: x# of reps to split b/w the two of you (rest = hold isometric position)

WARM-UP:

A) 

*200m Run

*200m Partner Pass Back-n-Forth Slam Ball Run

B) Quick Active Stretch In Place

SET #1:

alternate which partner works/ rests every 10 reps

100 partner reps x Air Squat

*rest = Hold Bottom of Wall Squat (arms OH, hands/toes/knees/chest vs. wall)

*400m Partner Pass Back-n-Forth Slam Ball Run 

SET #2:

alternate which partner works/ rests every 10 reps

*100 partner reps x Ring Push-Up (mod: parallette push-up)

*rest = Hold Plank

*400m Partner Pass Back-n-Forth Slam Ball Run 

SET #3:

alternate which partner works/ rests every 5 reps

*80 partner reps x alt. Barbell Front Lunge

*rest = Hold Bottom of Lunge (switch legs ea. round)(i.e. 5 x Front Lunge R, switch partners, Hold R Lunge, switch partners, 5 x Front Lunge L, etc.)

*400m Partner Pass Back-n-Forth Slam Ball Run 

SET #4:

alternate which partner works/ rests every 5 reps

*60 partner reps x Sumo Deadlift High Pull (barbell)

*rest = Goddess Hold w/ Light DBs (sumo squat hold, DB in ea. hand, arms in field goal position)(see photo at top of posting; add weights)

*400m Partner Pass Back-n-Forth Slam Ball Run 

SET #5:

alternate which partner works/ rests every 5 reps

*40 partner reps x Slam Ball Butterfly Sit-Up

*rest = Hollow Body Hold