Total Strength (Siskey Y) - Return Strength Interval Work

“BLITZ ON THE BUNS”

Equip: Med Ball, Heavy Dumbbells (15 lb.), Gliders

WARM-UP:

2 Rounds -

*1 min. x Gliding 4-count Mtn. Climb Squat-Thrust

*10 x Air Squat to Pop-Up Push-Up

Pattern:

5-10-15 x Multi-Joint Exercise

*b/w ea. set, 1 round of the below Return Interval (repeated throughout entire class):

*5 ea. leg x alt. Lunge Thruster

*5 ea. arm x Single-Arm MB Incline DB Row (all R arm row, then all L arm)

*5 x Med Ball Clean

SET #1:

5-10-15 x Sumo Squat-Thrust to Bicep Curl (curl happens in the bottom of a sumo squat hold)

*b/w ea. set, 1 round of the below Return Interval:

*5 ea. leg x alt. Lunge Thruster

*5 ea. arm x Single-Arm MB Incline DB Row (all R arm row, then all L arm)

*5 x Med Ball Clean

SET #2:

5-10-15 ea. leg x Single-Leg DB Deadlift (DBs in both hands, reach DBs slightly out in front to floor)

*b/w ea. set, 1 round of the below Return Interval:

*5 ea. leg x alt. Lunge Thruster

*5 ea. arm x Single-Arm MB Incline DB Row (all R arm row, then all L arm)

*5 x Med Ball Clean

SET #3:

5-10-15 x Push-Up + Gliding Pike-In (mod: gliding tuck-in; hop in w/o gliders)

*b/w ea. set, 1 round of the below Return Interval:

*5 ea. leg x alt. Lunge Thruster

*5 ea. arm x Single-Arm MB Incline DB Row (all R arm row, then all L arm)

*5 x Med Ball Clean

SET #4:

5-10-15 x Reverse Plank Glide Out/ In + 2x Seated Shoulder Press (a.k.a. “Yoga Bum Glide)

*b/w ea. set, 1 round of the below Return Interval:

*5 ea. leg x alt. Lunge Thruster

*5 ea. arm x Single-Arm MB Incline DB Row (all R arm row, then all L arm)

*5 x Med Ball Clean

SET #5:

5-10-15 x MB Jumping Slam Squat

*b/w ea. set, 1 round of the below Return Interval:

*5 ea. leg x alt. Lunge Thruster

*5 ea. arm x Single-Arm MB Incline DB Row (all R arm row, then all L arm)

*5 x Med Ball Clean

S3 Conditioning - "Within One Minute"

Equip: Slam Ball (20), Box (24”), KB (1.0), Heavy DBs (25 lb.)

WARM-UP:

2 Rounds -

*200m Row

*10 x Sumo Squat-Thrust 

PART A:

3 Rounds -

*Within 1 min.: 21 x Slam Squat (whatever remains of your minute is your rest)

1 min. OFF

3 Rounds -

*Within 1 min.: 15 x Knees to Elbows

1 min. OFF

3 Rounds -

*Within 1 min.: 9 x Burpee Lateral Hop over KB

1 min. OFF

3 Rounds -

*Within 1 min.: 6 ea. arm x KB Clean and Press

1 min. OFF

PART B:

3 Rounds -

*Within 1 min.: 21 x KB Swing

1 min. OFF

3 Rounds -

*Within 1 min.: 15 x Box Jump

1 min. OFF

3 Rounds -

*Within 1 min.: 9 x DB Squat Clean 

1 min. OFF

3 Rounds -

*Within 1 min.: 6 x Renegade Row (DB Push-Up + Row R + Row L)

FINISHER:

Tabata: 8 rounds of 20 sec. ON/ 10 sec. OFF - Hollow Body Hold

Harris Y Athletic Conditioning - Modified "Whitten"

Equip: Mat, Heavy KB, Box, Heavy DBs

WARM-UP:

10 Rounds of 1 min. Duration -

*10 x Air Squat

*10 x Push-Up (challenge: Hand-Release)

*10 x Sit-Up

-modify by lowering rep assignment

MODIFIED “WHITTEN” (a benchmark CrossFit workout):

5 Rounds -

12 x KB Swing

12 x Box Jump

400m Run (4 laps around indoor track)

12 x Burpee

12 x Thruster (in place of wall ball)

*3 min. to finish once 1st person done

PARTNER FINISHER:

*100 x Single-Arm KB Clean and Press

-for duration that partner works @ above assignment: DB Renegade Row

*50 x KB Deck Squat

-for duration that partner works @ above assignment: Seated Shoulder Press

S3 Conditioning - Stamina Supersets

Equip: Rower, Jump Rope, KB (1.0), Barbell (75)


WARM-UP:
*800m Run


*400m Row


*200 x Jump Rope Singles


SUPERSET #1:
4 Rounds (decreasing reps of KB Swing only) -
*20-15-10-5 x KB Swing
*15 x Burpee
*20-15-10-5 x KB Swing
*10 x Thruster (barbell)
*20-15-10-5 x KB Swing
*5 x Wall Climb


3 Rounds (decreasing reps of Squat-Thrust only) -
*30-20-10 x Squat-Thrust
*10 x OH Squat 
*30-20-10 x Squat-Thrust
*20 x Chest-to-Barbell Push-Up
*30-20-10 x Squat-Thrust
*30 x Air Squat

Erin's Schedule for Week of 7/16 - 7/22

• Monday (7/16); 9:45am - CrossFit WOD (CROSSFIT S3)
• Monday (7/16); 11am - S3 Conditioning
• Monday (7/16); 12pm - CrossFit WOD (CROSSFIT S3)
• Monday (7/16); 5:45pm - Athletic Conditioning (Harris YMCA - upstairs grp ex room)
• Tuesday (7/17); 9:45am - CrossFit WOD (CROSSFIT S3)
• Tuesday (7/17); 11am - S3 Conditioning
• Tuesday (7/17); 12pm - CrossFit WOD (CROSSFIT S3)
• Wednesday (7/18); 9:30am - Total Strength (Siskey YMCA - Room 2)
• Thursday (7/19); 9:45am - CrossFit WOD (CROSSFIT S3)
• Thursday (7/19); 11am - S3 Conditioning 
• Thursday (7/19); 12pm - CrossFit WOD (CROSSFIT S3)
• Friday (7/20); 5:45am - Athletic Conditioning (Harris Express YMCA)
• Friday (7/20); 9:45am - CrossFit WOD (CROSSFIT S3)
• Friday (7/20); 11am - S3 Conditioning
• Friday (7/20); 12pm - CrossFit WOD (CROSSFIT S3)
• Saturday (7/21); 8am - Cardio Strength (Siskey YMCA - Room 2)
• Saturday (7/21); 11am - S3 Conditioning

S3 Conditioning's Take On ":30/ :60"

WARM-UP:

5 Rounds -

Complete the following w/in 1 min. -

*10 x Air Squat

*10 x Push-Up

*10 x Sit-Up

MAIN SET:

#1:

3 Rounds (12.5 min.)(w/ Heavy DBs (20 lb.)) -

*30 sec. x Weighted Burpee 

*30 sec. x Sprint

*30 sec. x REST

*1 min. x Weighted Burpee

*1 min. x Sprint

*1 min. x REST

#2:

3 Rounds (12.5 min.)(w/ a Wall Ball (14 lb.) and a Slam Ball (20 lb.)) -

*30 sec. x Wall Ball

*30 sec. x Slam Squat

*30 sec. x REST

*1 min. x Wall Ball

*1 min. x Slam Squat

*1 min. x REST

#3:

3 Rounds (12.5 min.)(w/ a Kettlebell (1.25 pood)) -

*30 sec. x KB Deadlift - 180 Jump

*30 sec. x 10m Shuttle Sprint

*30 sec. x REST

*1 min. x KB Deadlift - 180 Jump

*1 min. x 10m Shuttle Sprint

*1 min. x REST

S3 Conditioning - 2:30 ON/ :30 OFF

Equip: Pull-Up Bar, Box (erin used 24"), Barbell (erin used 85 lb.)

WARM-UP:

2 Rounds -

*10 x Air Squat to Pop-Up Push-Up

*200m Run (time saver option: 100m Run)

*Dynamic Stretches

PATTERN:

4 Rounds (8.5 min.) -

2.5 min. ON/ 30 sec. OFF AMRAP -

*5 x A

*5 x B

#1:

3 Rounds (8.5 min.) -

2.5 min. ON/ 30 sec. OFF AMRAP -

*5 x Pull-Up

*5 x Burpee(-Box Jump)

#2:

3 Rounds (8.5 min.) -

2.5 min. ON/ 30 sec. OFF AMRAP -

*5 x Power Clean (*barbell OR DBs)

*5 x Knee-Slap Lateral Tuck Jumps over bar (R and L = 1 rep)

#3:

3 Rounds (8.5 min.) -

2.5 min. ON/ 30 sec. OFF AMRAP -

*5 x Squat-Thrust-Deadlift (*barbell or DBs)

*5 x Sumo Deadlift High Pull (*barbell or DBs)

#4:

3 Rounds (8.5 min.) -

2.5 min. ON/ 30 sec. OFF AMRAP -

*5 ea. arm x Handstand (vs. wall) + alt. Lateral Arm Raises (challenge: hand to thigh)

*5 x Toes-to-Bar (mod: V-Up on floor)