Add-On Rounds @ S3 Conditioning

Equip: Light Barbell (I used 65 lb.), Heavy DBs (15s-20s), Jump Rope, Low Box (~16"), Mat

WARM-UP:

2 Rounds -

*20 x Power Jack

*200m Run

*Dynamic Stretch

ADD-ON SET #1:

Round 1: 100m Sprint

Round 2: Rnd. 1 + 10 x Barbell Burpee (mod: w/ DBs)

Round 3: Rnd. 2 + 10 x OH Squat (mod: w/ PVC or unloaded barbell)

Round 4: Rnd. 3 + 10 x Burpee-Lateral Hop over bar

RETURN INTERVAL:

*10-8-6-4-2 x R Leg: Bulgarian Split Squat (DBs hanging)(back foot atop box)

*10-8-6-4-2 x L Leg: Back Rack Bulgarian Split Squat (DBs hanging)

*100-80-60-40-20 x High-Knees Jump Rope

ADD-ON SET #2:

Round 1: 100m Sprint

Round 2: Rnd. 1 + Squat (fingers touch floor) to Barrier Broad Jump over box

Round 3: Rnd. 2 + 10 x Barbell Stiff Leg Deadlift High Pull (mod: w/ DBs)

Round 4: Rnd. 3 + 10 x Barbell Windshield Wiper (R and L = 1)

RETURN INTERVAL:

*10-8-6-4-2 x R Leg: Bulgarian Split Squat (DBs hanging)

*10-8-6-4-2 x L Leg: Bulgarian Split Squat (DBs hanging)

*100-80-60-40-20 x High-Knees Jump Rope

ADD-ON SET #3:

Round 1: 100m Sprint

Round 2: Rnd. 1 + 10 x Lunge Jump  (R and L = 1)

Round 3: Rnd. 2 + 10 x Jump Squat

Round 4: Rnd. 3 + 10 x Wall Climb

Harris Express Athletic Conditioning (this morning 5:45am)

"Back to Basics Tabatas and Sprints"

WARM-UP:

9 Round Tabata (20 sec. ON/ 10 sec. OFF): alt. rounds of -

*Air Squat

*Push-Up

*Straight Leg Sit-Up

------------> Outside w/ a heavy set of dumbbells (DBs) per person

BASIC TABATA #1: 

8 Rounds of 20 sec. ON/ 10 sec. OFF  of: Burpee

PARTNER MILE RUN SPRINT: 8 Rounds alt. 200m Sprint (while one partner runs, the other rests)

     -each partner runs 4 x 200m = 800m (1/2 mile)

BASIC TABATA #2:

8 Rounds of 20 sec. ON/ 10 sec. OFF: alt. rounds of - Thurster and Seated Shoulder Press

PARTNER MILE RUN SPRINT: 8 Rounds alt. 200m Sprint (while one partner runs, the other rests)

     -each partner runs 4 x 200m = 800m (1/2 mile)

BASIC TABATA #3: 

8 Rounds of 20 sec. ON/ 10 sec. OFF  of: Walking Overhead Lunge (DBs overhead)

PARTNER MILE RUN SPRINT: 8 Rounds alt. 200m Sprint (while one partner runs, the other rests)

     -each partner runs 4 x 200m = 800m (1/2 mile)

BASIC TABATA #4: 

8 Rounds of 20 sec. ON/ 10 sec. OFF  of: DB Sumo Deadlift High Pull

PARTNER MILE RUN SPRINT: 8 Rounds alt. 200m Sprint (while one partner runs, the other rests)

     -each partner runs 4 x 200m = 800m (1/2 mile)

Siskey Total Strength - 2 GymBoss Timer Workout

WARM-UP:

3 Rounds -

*30 sec. x Plank Windshield Wiper Walk

*30 sec. x Extreme Crab Kick

*Dynamic Stretches in place (Elephant Walk, Toe-Hold Squat, Samson Lunge)

7.5 MIN. SET #1:

3 Rounds of 2 min. ON/ 30 sec. OFF -

*5 x Dive Bomber

*5 x Dbl-Arm DB Snatch (finish in X-position)

“ON THE MINUTE” SET #1 (5 min. time limit!):

*20 x Man Maker (mod: no push-ups)

*On the Minute Every Minute: 10 x Bent-Over Row

7.5 MIN. SET #2:

3 Rounds of 2 min. ON/ 30 sec. OFF - 

*5 x Right Leg Pistol to Left Leg Lunge (challenge: w/ hanging DBs)

*5 x Left Leg Pistol to Right Leg Lunge (challenge: w/ hanging DBs)

“ON THE MINUTE” SET #2 (5 min. time limit!):

*40 x KB Bottom-Up Thruster

On the Minute Every Minute: 8 x KB Juggle Swing

7.5 MIN. SET #3:

3 Rounds of 2 min. ON/ 30 sec. OFF - 

*5 x Sumo Squat + Curl and Press

*5 x DB Deadlift Jump Squat

“ON THE MINUTE” SET #3 (5 min. time limit!):

*60 x alt. KB Goblet Lunge

On the Minute Every Minute: 5 ea. x Single-Arm KB Push Press

ABS (if time):

5 min. AMRAP -

*10 x Flutter Kick Mini-Pike-up

*10 ea. side x Elbow Side Plank + Leg Lift

*10 x Prone Swim Kick + Around-the-World Arms

Ladder Pairings @ S3 Conditioning

Equipment: Box (20"), Heavy Dumbbells (15 lb.), 1 Extra Heavy Dumbbell (25 lb.), Slam Ball (15 lb. & 20 lb.)

WARM-UP:

*500m Row

*50 x Walking Lunge

*50 x Plank + alt. Windmill

LADDER #1-

30-20-10 (15-10-5 ea. leg/ arm) x

*1DB Weighted Step-Up (DB in R arm when R leg working; all R, then all L)

*1DB Push-Up + Row (all R arm, then all L arm)

PARTNER SPRINT INTERVAL (take turns w/ partner working and resting) -

4 Rounds -

*P1: 200m Sprint, while P2 rests

*when P1 returns, P2: 200m Sprint, while P1 rests

LADDER #2 -

20-15-10 x 

*Ring Row + alt. Knee-In

*Thruster + alt. Front Kick

PARTNER WEIGHTED SPRINT INTERVAL -

2 Rounds -

*P1: 200m Sprint w/ 15 lb. Slam Ball, while P2 rests

*when P1 returns, P2: 200m Sprint w/ 15 lb. Slam Ball, while P1 rests

LADDER #3 -

*30-20-10 x Slam Squat (20 lb. slam ball)

*15-10-5 x Burpee-Box Jump (20” box)

FINISHER/ SPRINT INTERVAL -

*200m All-Out Sprint

Day 1 of Harris YMCA BATHING SUIT BOOT CAMP

AMRAP NASTINESS!!

WARM-UP:

3 min. AMRAP -

*10 x Squat-Touch-Jack

*10 x Plank Jack

*10 x High-Knee Run (R and L = 1 rep)

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

30 min. AMRAP:

-divide class into 5 groups; have each group set up and start @ a difft. station 

#1: 5 x Man Maker (L 1/2 of basketball court) 

#2: 15 x Box Jump (R 1/2 of basketball court)

#3: 10 x Med Ball Burpee-Wall Ball (mod: MB Squat-Thrust-Wall Ball or just Wall Ball)

-run upstairs to group ex. room

#4: Plank Glide there/ back + 2x Push-Up-Tuck-Inon end lines and mid-line 

-out to track

#5: Sprint Track 1 Lap w/ 5x Knee-Slap Tuck Jump @ ea. corner

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

PARTNER UP/ DOWN LADDER DRILL #1(mary)(5 min. time limit!!!):

2-4-6-8-10-8-6-4-2 ea. person x

P1: 180 Jump R to 180 Jump L to Donkey Kick

P2: Chair Hold

PARTNER UP/ DOWN LADDER DRILL #2 (erin)(5 min. time limit!!!!):

2-4-6-8-10-8-6-4-2 ea. person x 

P1: Burpee-Lateral Hop Over Partner

P2: Hold Plank

-switch

Relay Races @ S3 Conditioning

WARM-UP:

*Dynamic Stretch in place

*3 x 200m Run w/ 5 x Sumo Squat-Thrust-Jump @ top and bottom of course

RELAY RACE #1 (Teams of 3, up to 5):

12 min. AMRAP -

1. Pace Setter: 150m Row
2. 3x Slam Ball to 3x Wall Ball (use slam ball for both moves)
3. 2x 2KB Burpee-Deadlift...Farmer Carry 4 steps, 2x Burpee again, Carry, etc.
4. Ring Row

LIMITED ROUNDS OF “DEATH BY 10 METERS:”

5 x 1 min. Rounds -

*start @10 lengths of 10m shuttle run in 1st min. (rest remainder of min.), increase by 1 length ea. min. thereafter (finish @ 14 lengths)

RELAY RACE #1 (Teams of 3):

12 min. AMRAP -

1. Pace Setter: 100m Overhead Plate Walk (25 - 35 lb.)
2. Jumping Slam Squat
3. 2KB Clean and Press (mod: single-arm; switch arms ea. rep)
4. L-Sit Hold atop Rings (mod: atop parallettes)

LIMITED ROUNDS OF “DEATH BY BURPEES”

5 x 1 min. Rounds -

*start @8 reps in 1st min. (rest remainder of min.), increase by 1 rep ea. min. thereafter (finish @ 11 reps)

Mother's Day Mule Runs and More @ S3 Conditioning

WARM-UP:

1) Dynamic Stretch

2) Mule Runs

2 Rounds -

*1 min. x Tethered Fwd. Sprint (resistance band around pole, drive knees to chest)

*200m Sprint

2 Rounds -
*1 min. x Tethered Bkwd. Sprint (resistance band around pole, drive knees to chest)
*200m Bkwd. Sprint

3) OBSTACLE COURSE #1:

3 Rounds of Decreasing Reps -

*30-20-10 x alt. Lunge Jump Wall Ball

*30-20-10 x Ring Dip (mod: toes down, band, or DB Push-Up)

*300-200-100m Row

*3-2-1 lengths of room (~10m ea. length) x Slam Ball Burpee to Swinging Frog Hop

*300-200-100m Run

4) OBSTACLE COURSE #2:
5 - 10 min. AMRAP -
*10 x Wall Ball
*10 x Ring Push-Up
*100m Row
*10 x Slam Ball Roll/ Chase it down/ Pick-Up it up and Run Back