Dumbbell Day + 4-Corners Stamina

PART A:
30 MIN. AMRAP -
*5 x DB Burpee (20s)
*10 x DB Front Squat (20s)
*10 x alternating Goblet Pistol (w/ 1 DB held centered at chest)(15#)
*10 x Evil Wheel
*10 x alternating DB Overhead Lunge (20s)

-goal: 10+ rounds

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-FULL RECOVERY (5+ minutes)
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PART B:
-do this portion on a 400m track OR using a neighborhood block
*2000m Run
     *In Each Corner (every 100m): 5 x Burpee

-if you start and end the drill with 5 burpees, you will have complete 105 burpees by the end!

Meow Wow

8 Rounds for Time -
*8 x Power Clean (135/95)
*100m Run
*4 x Skin the Cat on rings https://www.youtube.com/watch?v=Np_s2fnYjso
*100m Run

WOD + Conditioning Ladders

*Our WOD at CrossFit Camarillo today was pretty short and sweet, so I tacked on two of my typical conditioning-style ladder drills to do on my own at the end.  (Thank you, Casey Metoyer, for your great programming and coaching of  the WOD!).

CROSSFIT CAMARILLO WOD:
STRENGTH:
7 x 1 of Front Squat (goal: find your 1RM)

WOD:
21-15-9 x
*Overhead Squat (Men: 135 ADV, 95 INT, 65 BEG/ Women: 95 ADV, 65 INT, 35 BEG)
*Box Over Jump (24"/20")
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ERIN'S CONDITIONING LADDERS:
1) PULL-PULL LADDER:
*500m-400m-300m-200m-100m x Row
*20-16-12-8-4 x Pull-Up (challenge: last 5+ reps of ea. set = Chest-to-Bar)

2) SPEED-STRENGTH LADDER:
*120-100-80-60-40-20 x Double-Under
*12-10-8-6-4-2 x Handstand Push-Up

"3 ON - 1 OFF"

“3 ON - 1 OFF”

WARM-UP:

A) Active Stretch

B) 3 Min.  Heart Rate Rev
6 Rounds (1.5 min.) -

*15 sec. x High Knee Run

*1 x Drop Push-Up

immediately into...

6 Rounds (1.5 min.) -

*15 sec. x Speed Skate

*1 x Drop Push-Up

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3 Rounds (11 min.) -

*3 min. AMRAP: 3 x Box Jump + 1 x Hand-Release Burpee

*1 min. REST

3 Rounds (11 min.) -

*3 min. AMRAP: 3 x max height Squat Jump + 1 x Deck Squat

*1 min. REST

3 Rounds (11 min.) -

*3 min. AMRAP: 3 ea. x Cross-Body Push-Up + 1 length x Hill Run (p-up @ top & bttm.)

*1 min. REST

3 Rounds (11 min.) -

*3 min. AMRAP: 3 x 10m Shuttle Run (there/ back = 1 rep) + 1 x Bear Crawl Fwd. there/ Bkwd. back (there/ back = 1 rep)

*1 min. REST

-We didn't have time to get to this last set...oh, how I wish we had!

12 Days of Christmas...On Tax Day

Equip: Heavy Dumbbells (20s)

WARM-UP:
A) Active Stretch
B) 3 Rounds -
*30 x Air Squat
*20 x Mountain Climb
*10 x Push-Up

"12 DAYS OF CHRISTMAS"
Round 1: 1 x Sprint Up/ Down Hill
Round 2: 2 x DB Man Maker + Round 1 
Round 3: 3 ea. leg x DB Lunge Thruster + Round 2
Round 4: 4 ea. leg x Weightless Overhead Lunge Jump + Round 3
Round 5: 5 x Burpee + Round 4
Round 6: 6 x DB Thruster + Round 5
Round 7: 7 x DB Sumo Deadlift High Pull + Round 6
Round 8: 8 x Star Jump + Round 7
Round 9: 9 x Hand-Release Push-Up + Round 8
Round 10: 10 x Up-Down + Round 9
Round 11: 11 x Knees-to-Elbows Tuck Jump + Round 10
Round 12: 12 x Max Distance Broad Jump + Round 11

Example: Round 6 = 6 x Thruster, then 5 x Burpee, then 4 x OH Lunge Jump, then 3 x Lunge Thruster, then 2 x Man Maker, and 1 x Hill Sprint

EMOM + 30 ON/ 30 OFF = 45 Min. of FUN

SET #1 (modified from CROSSFIT S3's WOD for 4/12/2013; thank you, Eric White!):
4 Rounds for Time -
*15 x Front Squat (65)
*15 x Power Snatch (65)
-EMOM (Every Minute On the Minute): 3 x Tuck Up to Handstand (hold ea. HS ~2-3 sec.)

SET #2:
10 Rounds -
*30 sec. x Double-Burpee-Tuck (2x Push-Up + 2x Hop-In + 1x Knees-to-Elbows Tuck Jump = 1 rep)
*30 sec. REST
*30 sec. x Double-Under
*30 sec. REST
*30 sec. x Weighted Deck Squat (w/ MedBall)
*30 sec. REST

Triple Play Day

WARM-UP:
*Active Stretch
*1600m Run

SET #1:
5 Rounds -
*5 ea. leg x Step-Back Lunge + Step-Up to Box (DBs in front rack)(20 lb. DBs)(24" box)
*5 x Decline Push-Up - Inchworm In - 90 Degree Decline Push-Up - Inchworm Out (24")
*5 x Burpee to 5 Box Jumps (24")
*5 x Deadhang Pull-Up

SET #2: "D.T. + DB D.T."
4 Rounds -
*12 x Deadlift (95)
*9 x Hang Power Clean (95)
*6 x Push Jerk (95)
*12 x DB Squat Clean (20s)
*9 x DB Thruster (20s)
*6 x DB Man Maker (20s)

SET #3: "TRIPOD TRIFECTA"
3 Rounds -
*Tripod Hill Sprint (= 3x Sprint Up & Down Hill; 15 sec. rest b/w sprints)
   -2 min. REST b/w Rounds

NOTE: By the end of 3 rounds of the Tripod Sprint drill, you will have run your hill 9 total times up and down.