9am Harris Y Athletic Conditioning

Equip: Med Ball


WARM-UP:

3 Rounds -

*30 sec. x Grasshopper (mod: Plank Side Runner)

*10 x Weightless OH Squat

*10 x Push-Up into All-4s Plank Hop (mod: regular Push-Up)

*REVIEW MB Clean (deadlift shrug, shrug-drop under, MB clean)

*head outside w/ MB each...assign each person a # 1, 2, 3, or 4

-divide class into 4 groups (1s @ pavilion, 2s beyond playground, 3s @ southern end, 4s @ picnic area)

-each person brings their MB to their station and leaves it there throughout (until very end)

Round 1 -

• 40 MB Clean (mod: deadlift to front squat) + 400m Run
• 30 MB Clean + 300m Run
• 20 MB Clean + 200m Run
• 10 MB Clean + 100m Run

---------

Shorter Interval Work:

(may be done inside w/ sprints/ gliders @ end/ beginning if no field room)

5 Rounds/ Sprints -

*10-8-6-4-2 x Single-Leg Burpee (1/2 reps R, then 1/2 reps L)

*100m Sprint (50m there/ back)

Round 2 -

• 40 MB Plank - Hop-In/Out + 400m Run
• 30 MB Plank - Hop-In/Out + 300m Run
• 20 MB Plank - Hop-In/Out + 200m Run
• 10 MB Plank - Hop-In/Out + 100m Run

Shorter Interval Work:

(may be done inside w/ sprints/ gliders @ end/ beginning if no field room)

5 Rounds/ Sprints -

*10-8-6-4-2 x Tuck Jump - Pike Jump (Tuck + Pike = 1 rep)

*100m Sprint (50m there/ back)

Round 3 -

• 40 (20 ea.) MB Overhead alt. Lung (Jump) + 400m Run 
• 30 (15 ea.) MB Overhead alt. Lung (Jump) + 300m Run
• 20 (10 ea.) MB Overhead alt. Lung (Jump) + 200m Run
• 10 (5 ea.) MB Overhead alt. Lung (Jump) + 100m Run

Shorter Interval Work:

(may be done inside w/ sprints/ gliders @ end/ beginning if no field room)

5 Rounds/ Sprints -

*10-8-6-4-2 x Rolling MB Push-Up

*50m MB Run

Preview of Friday 11am S3 Conditioning Class

TEAM RELAY DAY

WARM-UP:

*400m Run - w/ commands every ~20 feet...i.e. 4 x lunges, 4 x push-ups, 4 x squats

*divide group into teams of 4

*if not enough people, each person does this as an individual AMRAP; 10 reps ea. exercise

EQUIPMENT:

#1s: Dynamax Ball @ wall

#2s: High Box OR Plate Stack

#3s: Pull-Up Bar Spot (maybe a Low Box for modifications)

#4s: Bumbered Barbell

RACE #1 - 10 min. AMRAP:

*On Each Minute: 3 x Burpee

#1 (Pace-Setter): 10 x Wall Ball

#2: Box Jump 

#3: 2x K2E to 2x Plank - Hop In (repeat back n forth, up and down from bar)

#4: Lateral Squat Jump over barbell (challenge: touch fingers to floor on ea. squat)

-rotate when Wall Ball-er hits 10 reps

RACE #2 - 10 min. AMRAP:

*On Each Minute: 10 x Mountain Climb

#1 (Pace-Setter): 100m Med Ball Run

#2: Squat-Thrust-Box Jump (challenge: Burpee Box Jump)

#3: Squat Jump - Pull Up

#4: Broad Jump through barbells/ Sprint back

RACE #3 - 10 min. AMRAP:

*On Each Minute: 5 x Knee-Slap Tuck Jump

#1 (Pace-Setter): 5 x Med Ball Burpee - Straight Ahead Wall Toss

#2: Plyo Switch-Steps

#3: 1/2 T2B + Straddle Out/ In

#4: Burpee-Lateral Hop back and forth over your barbell

RACE #4 - 10 min. AMRAP:

*On Each Minute: 6 x Lunge Jump

#1 (Pace-Setter): 10 x Sumo Squat Wall Ball

#2: Decline Push-Up

#3: 10 x Hanging Mtn. Climb to 10 x High-Knee Run (repeat, up/ down from bar)

#4: Side Shuffle thru barbells w/ Squat-Thrust @ end of ea. barbell

This Morning's 5:45am Athletic Conditioning

WARM-UP:
3 Rounds -
*30 sec. x Straight Leg Bicycle Crunch
*30 sec. x Mountain Climber


OUTDOOR SET #1 - 1 min. ON/ 30 sec. OFF
3 Rounds -
1) 1 min. x Bkwd. Sprint Up Hill/ Fwd. Sprint Down Hill
30 sec. REST
2) 1 min. x DB Slam Squat Jump
30 sec. REST
3) 1 min. x Jumping Jack Burpee (push-up while jacking legs, hop into a star jump)
30 sec. REST
4) 1 min. x Lunge Jump R and L into Sumo Squat Jump (DBs in front rack atop shoulders)
30 sec. REST

NO-REST TABATA #1:
8 Rounds -
*20 sec. x Sprint
*10 sec. x Push-Up (challenge: Push-Up into Double Hands Hop)


NO-REST TABATA #2:
8 Rounds -
*20 sec. x Sprint Up/ Down 1 Flight of Stairs
*10 sec. x Quick Hop Up/ Down 1 Step


NO-REST TABATA #3:
8 Rounds -
*20 sec. x Bear Crawl (alternate rounds of Fwd. and Bkwd. Bear Crawl)
*10 sec. x Renegade Row (DB Push-Up + Row R + Row L)

Friday 5:45am HarrisExpress Y Athletic Conditioning is ON!

I WILL be teaching tomorrow's early morning Athletic Conditioning class at the Harris Express YMCA, after all.  My husband is getting home from his business trip in time, and the sub I'd slated to teach is injured...so, I'm back on duty.  Hope you get this message in time and that I see all of my regulars bright and early!

12 Minutes - NO REST! (S3 Conditioning Thurs 7pm)

WARM-UP:

4 Rounds -

*10 x Air Squat

*10 x Push-Up

*10 x Sit-Up

SET #1: 

2 Rounds (12 min.) -

1 min. x DB Thruster

1 min. x KB Juggle Swing (Single-Arm, switch arms ea. rep)

1 min. x DB Squat Clean

1 min. x KB Juggle Swing

1 min. x DB OH Lunge in Place

1 min. x KB Juggle Swing

SET #2: 

2 Rounds (12 min.) -

1 min. x 1DB or 2 DBs AbMat Get-Up (mod: weighted AbMat Sit-Up)

1 min. x Tri Dip - Swing - Push-Up (b/w 2 boxes/ plate stacks)(mod: stand in b/w)

1 min. x 3x Around-the-World to 3x DB Jump Squat

1 min. x Tri Dip - Swing - Push-Up

1 min. x alt. Single-Arm DB Snatch (w/ 1 DB in ea. hand)

1 min. x Tri Dip - Swing - Push-Up

SET #3: 

2 Rounds (12 min.) -

1 min. x Jack Feet Up to Boxes - Decline DB Plank Row R and L (mod: on floor)

1 min. x KB SDLHP atop 2 boxes/ plate stacks

1 min. x DB Lunge-Curl-Switch

1 min. x KB SDLHP atop 2 boxes/ plate stacks

1 min. x KB Halo Thruster

1 min. x KB SDLHP atop 2 boxes/ plate stacks

FINISHER:

10 Rnd. Tabata: alt. legs of KB OH Split Squat (challenge: split squat plyo)

Partner Day @ Siskey Total Strength

Community Outreach Campaign Kick-Off @ the Siskey Family YMCA:

*Last summer Siskey helped 100 kids take swim lessons who without donations could not afford them!

*Last year 24% of our membership received financial support – without donations they would not have the opportunity to exercise, form friendships and live healthier!

*Last year 1 in 10 kids was able to play sports thanks to dollars that were raised!

WARM-UP: 

3 Rounds -

*30 sec. x 2 H-K Run to 2 Instep-Tap

*30 sec. x Partner High Five Push-Ups

*30 sec. x Squat-Thrust-Stand (emphasis on flat feet and squat on the coming in)

PARTNER WOD #1:

-shared assignment: complete 100 x DB Thruster (you rest while your partner works)

-BUT, every time you drop the DBs and switch, MUST complete 5 x Burpee

-be strategic by setting a work/ rest plan, i.e. switch partners every 10 Thrusters

PARTNER WOD #2:

6 min. AMRAP -

*P1 (pace-setter): 15 x KB Swing 

*P2: Plank Row R/L - Hop In/Out

-switch!

PARTNER WOD #3:

6 min. AMRAP -

*P1 (pace-setter): 10 x Star Jump

*P2: alternating Single-Arm DB Snatch (2 DBs in hands)

-switch!

PARTNER WOD #4:

6 min. AMRAP -

*P1 (pace-setter): 5 ea. x Single-Arm Elevated Alt. Plyo Push-Up over bench

*P2: Weighted (Squat-to) Box Jump (hanging DBs)(mod: weighted step-up; unweighted box jump)

-switch!

PARTNER WOD #5: 

6 min. AMRAP -

*P1 (pace-setter): 5 ea. leg x KB/ 1DB OH (Elevated) Lunge-Drive Up (mod: DB @ chest)

*P2: Weighted (Single-Leg) Burpee-Deadlift (if single-leg, switch legs ea. rep)

-switch!

PARTNER WOD #6: 

6 min. AMRAP -

*P1 (pace-setter): 5 ea. leg x Single-Leg Scale Hold + Rear DB Row

*P2: Weighted (2DBs) Sumo Jack 

ABS:

3 Rounds -

*30 sec. x Bicycle Crunch (challenge: Straight Leg)

*30 sec. x Mtn. Climb

Preview of Tuesday's S3 Conditioning Class

This class is a repeat (with some slight changes) of the S3 Conditioning class I hosted just this past Saturday.  All new people attending tomorrow; shouldn't be a repeat for a single person.  This one is worth doing again...extremely tough...so much so that we had one thrower-upper the first time around!  

S3 Conditioning classes are still free for members and non-members, alike, throughout the month of March.  Milk it for all it's worth...while it lasts.  Sign up for a class (or two or three) here: https://clients.mindbodyonline.com/ASP/home.asp?studioid=24438

One Minute, All Together Now!

WARM-UP/ SET #1:

*100 x Air Squat/ Sumo Squat (alt. Air Squat w/ Sumo Squat every 10 reps)

-Upon Completion: begin Cardio Set: 100m Run Repeats OR Shuttle Sprint (if room in lot)

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #2:

*90 (45R, then 45L) x Single-Leg Squat + Fwd. Reach

-Upon Completion: begin Cardio Set: 2x Burpee + 2x Star Jump

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #3:

*80 x Plank + Hands Hop (challenge: Hands AND Feet)(mod: Plank Shoulder Taps)

-Upon Completion: begin Cardio Set: Squat-Thrust-180 Jump (challenge: knee-slap tuck 180)

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #4:

*70 x Stiff-Leg DB Deadlift High Pull 

-Upon Completion: begin Cardio Set: Jump Rope (toughest version you can do - Dbl. Under, S-L, etc)

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #5:

*60 x Plank + DB Row

-Upon Completion: begin Cardio Set: 10x Lateral Hop - 10x D-L Plank Hop (both over 1DB)

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #6:

*50 (25 ea.) x Single-Leg Box Jump (may use 1 or 2 45 lb. plate(s), instead of box)

-Upon Completion: begin Cardio Set: 100m Run Repeats OR Shuttle Sprint (if room in lot)

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #7:

*40 (20 ea.) x Pillar Lunge Thruster (fwd. and bkwd. = 2 reps)

-Upon Completion: begin Cardio Set: 2x Burpee + 2x Star Jump

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #8:

*30 x Weighted Box Jump

-Upon Completion: begin Cardio Set: Squat-Thrust-180 Jump (challenge: knee-slap tuck 180)

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #9:

*20 x DB Pike Push-Up + Triceps Extension

-Upon Completion: begin Cardio Set: Jump Rope (toughest version you can do - Dbl. Under, S-L, etc)

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #10:

*10 x DB Burpee to Sumo Squat Curl and Press

-Upon Completion: begin Cardio Set: 10x Lateral Hop - 10x D-L Plank Hop (both over 1DB)

-Once Entire Class Finishes 100: 1 more min. x Cardio Set