Tabata Time

Easy way to torture yourself...put a few Tabatas together...limit your rest between each of them.  Below are some suggested choices for exercises, but feel free to substitute any functional exercise for any one of them.

TABATA TORTURE: (Tabata = 8 Rounds of 20 sec. ON/ 10 sec. OFF (total rest))
1) Incline Treadmill Run (suggestion: Speed - 8.0; Incline - 12.0)

1 min. REST

2) Dumbbell Squat Clean (15 lb. DBs)

1 min. REST

3) Push Press (20 lb. DBs or 55 lb. barbell)

1 min. REST

4) Burpee + Tuck Jump


1 min. REST

4) Med Ball Elbow Plank Roll-Out (hold elbow plank with elbows atop MB, roll MB slightly fwd. and back)

Harris Y: Cardio Strength Challenge

Equipment: Mat, Bench (2 risers ea. side), Heavy Dumbbells (15 lbs.), Heavy Kettlebell (25 lb.)

WARM-UP: 

4 min. x

• 20 x Jack
• 10 x Air Squat (challenge: buns to KB handle or 4 riser stack)
• 10 x Jack-Touch
• 10 x All 4s Plank Hop (mod: Superman Plank)

ABS: 

3 Rounds -

• 30 sec. x Boat Hold Russian Twist (weightless)
• 30 sec. x Elbow Plank Hold Knee/ Hip Twist 

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

10-8-6-4-2 x:

• Weighted Sumo Jack to OH Lunge R and L
• KB Single-Arm Clean and Jerk (10 reps on R side, then 10 on L, etc.)

4 min. x:

• 20 x Mtn. Climb
• 10 x Ground-Touch-Jump Squat (challenge: WEIGHTED w/ DBs hanging)
• 5 x Burpee 

10-8-6-4-2 x:

• Side-to-Side Single-Arm Elevated Push-Up (push-up, walk over bench)
• Weighted Elevated Lunge-Drive Up (10 reps on R, then 10 on L, etc.)(front rack DBs)

4 min. x:

• 20 x Mtn. Climb
• 10 x Ground-Touch-Jump Squat (challenge: WEIGHTED w/ DBs hanging)
• 5 x Burpee

10-8-6-4-2 x:

• DB OH Lunge Jump Switch to Chop
• Single-Arm KB Dead Lift High Pull to 180 Jump Squat (alternate arms ea. rep, alternate direction of jump twist ea. rep)

4 min. x:

• 20 x Mtn. Climb
• 10 x Ground-Touch-Jump Squat (challenge: WEIGHTED w/ DBs hanging)
• 5 x Burpee

10-8-6-4-2 x:

• S-L Elevated Squat (1 foot atop KB handle or bench)(challenge: rack DBs on shoulders)
• DB Push-Up to Row R and L

4 min. x:

• 20 x Mtn. Climb
• 10 x Ground-Touch-Jump Squat (challenge: WEIGHTED w/ DBs hanging)
• 5 x Burpee

Erin's Group Ex Class Schedule (Week of 9/18-9/25)

• Sunday (9/18) 12:45pm - Cardio Strength Challenge (Harris Y - Upstairs Group Ex Room)
• Monday (9/19) 5:30pm - OFS Bootcamp (Ballantyne Corp Park - Brixham Tent)
• Tuesday (9/20) 9:45am - Athletic Conditioning (Harris Y - Gym)
• Wednesday (9/21) 9:30am - Total Strength (Siskey Y - Room 2)
• Wednesday (9/21) 5:20pm - Total Strength Extreme (Morrison Y - Main Grp Ex Studio)
• Friday (9/23) 9:45am - Athletic Conditioning (Harris Y - Gym)
• Saturday (9/24) 9am - Power Hour/ Athletic Conditioning (Harris Y - Gym)

T.G.I.F.

Warm-Up:

• 2 min. x Knee Push-Up
• 2 min. x Bicycle Crunch

3 Rounds for Time:

• 40 x Dumbbell (DB) Push Press (20 lb.)
• 10 x Burpee Box Jump (24")
• 30 x DB Front Lunge (20 lb.)
• 10 x Burpee Box Jump
• 20 x DB Sumo Dead Lift High Pull (20 lb.)
• 10 x Burpee Box Jump
• 10 x DB Squat Clean to Thruster (20 lb.)
• 10 x Burpee Box Jump

Abs: (3 Rounds)

• 20 x Tuck-Ups (on the floor)
• 10 x Hanging Tuck-Ups

CrossFit Games-Inspired WOD

*400m Sprint (every time you take a break from one exercise and switch to another)

• 300 x Full CrossFit Sit-Up (lat flat w/ knees bent and feet flat on floor (hands overhead w/ fingers touching floor) - sit-up w/ hands coming to ankles, repeat w/ speed (may throw arms to help w/ the movement))
• 200 x Air Squat (buns below knee crease on ea. and every rep)
• 100 x Hand-Release Push-Up (chest hits floor on down portion of push-up, lift hands off of floor ea. rep, then push-up to plank)

The above workout was inspired by the Reebok CrossFit Games, which aired on ESPN2 last night (one of the assigned workouts for the female competitors involved 200 squats and 100 hand-release push-ups).  What athletes!  I've never so completely understood The Games' slogan: "The Fittest on Earth."

Siskey's Total Strength - "Magic #s: 4 and 10"

WARM-UP:

• 100-80-60-40-20 x Jump Rope
• 10-8-6-4-2 x Jacking Squat-Thrust-Jump (challenge: add push-up = Jack Burpee)

ABS:

3 Rounds-

• 1 min. - 45 sec. - 30 sec. x DB Supine Get-Up (mod: no DB, use hands for help)
• 30 sec. ea. x Side Bridge (on 1 hand) Hip Dips (challenge: 1 DB resting on hip)

MAIN SET:

--->SMALL-REPS PLYOS:

• 4 x Surfer-Up (drop to belly on floor, hop up to a sumo squat position w/ R leg in front, switch which leg lands in front ea. rep; just like a surfer getting up onto his board)
• 10 x Squat-Touch-Knee-Slap Tuck Jump (squat and touch fingers to floor, jump up, tuck and slap knees (knees to belly button, rather than heels to buns)
• 4 x Surfer-Up
• 10 x 1DB OH Lunge Jump (dumbbell held overhead, arms are straight, do 10 lunge jumps, switch legs ea. rep)
• 4 x Surfer-Up
• 10 x Broad Jump Fwd./ 2 Jumps Back (challenge: w/ DB!!) (DB squat swing into broad jump fwd., 2 jumps back (w/ DB held at chest)
• 4 x Surfer-Up

PAIRING #1: 4 Rounds of 2 Exercises, 10 Reps of Each

• Front Squat
• Push-Up to Row

--->SMALL-REPS PLYOS:

PAIRING #2: 4 Rounds of 2 Exercises, 10 Reps of Each

• DB Rainbow Dead Lift 
• Split Squat Thruster (modification: weightless OR step-back lunge + press)

--->SMALL-REPS PLYOS:

PAIRING #3: 4 Rounds of 2 Exercises, 10 Reps of Each

• Thruster + Front Leg Kick
• SDLHP + Leg Lift

--->SMALL-REPS PLYOS:

PAIRING #4: 4 Rounds of 2 Exercises, 10 Reps of Each

• DB Plank Side Step-Side Step
• Weighted X-Back 2-Pulse Lunge (DBs in front rack position)

--->SMALL-REPS PLYOS:

PAIRING #5: 4 Rounds of 2 Exercises, 10 Reps of Each

• Sumo Squat DB Round House
• Weighted Crab Dip to Opp. Toe Touch (mod: non-weighted)

--->SMALL-REPS PLYOS:

Chipper Challenge

WARM-UP:

5 min. x

• 20 x Jumping Jack
• 10 x Air Squat
• 20 x Jack-Squat-Touch (fingertips touch floor on ea. squat)
• 10 x All 4s Plank Hop (in plank, hop hand and feet slightly off of floor simultaneously)

CHIPPER #1: (w/ 5 burpees on the minute every minute)

• 10 x DB Bear Crawl Fwd. there/ Bkwd. back (~ short length of basketball court)
• 20 x S-A High Pull + 180 Jump Squat (squat, pick up DB from floor w/ R hand, high pull it to armpit, squat and return DB to floor, jump and turn 180 degrees, squat and jump 180 degrees back (= 1 rep), repeat w/ L side for rep #2)
• 30 x MB Squat-Thrust-Jump (hop out to plank w/ hands atop med ball, hop in and jump up w/ MB going straight up overhead)
• 40 x Lunge-Curl-Switch (in down lunge hold do a double-arm bicep curl, place DBs on floor, hop-switch lunge leg (hands remain atop DBs on floor), straighten up in down lunge w/ other leg now in front and bicep curl)
• 50 x Seated Shoulder Press

CHIPPER #2: (w/ 10 squat-floor touch to jump-door jamb touch on ea. minute)

• 50 total x MB Plank Toe Taps (in plank w/ toes atop med ball, take R foot off of ball and tap toes to floor on right side of MB, put R foot back up on MB, do toe tap w/ L foot, switch, repeat)
• 40 x MB/ DB Shuffle-Shuffle-Touch (stay in squat w/ med ball or 1 DB held chest high and shuffle 2x to R, squat and touch MB/DB to floor, repeat to L, etc)
• 30 x Weighted Sumo Squat Jumping Jack
• 20 x DB Walk-Through to Push-Up (in plank w/ hands atop DBs, walk feet all the way through hands (w/o hands coming off of DBs), hold rear bridge, walk feet back through to plank and do a push-up)
• 10 x Plank Circle Walk (in plank, walk a full circle in clockwise direction (= 1 rep), then walk full circle in counterclockwise direction (= rep #2))

 ABS:

3 Rounds -

• 30 sec. x Hollow Body Hold
• 30 sec. x Elbow Plank Hold