Siskey Y Cardio Strength - Leftovers Day

Equip: Mat, Gliders, Bench (to jump up to; 4-6 risers ea. side), Jump Rope, Heavy DBs

“5 Minute Leftovers”

WARM-UP:

Within 5 min., complete:

*100 x Air Squat (alt. Regular and Sumo every 10 reps)

Whatever time remains:

*AMRAP of 20 x Mtn. Climb Glide and 20 x Hammy Runner

MAIN SETS:

Within 5 min., complete:

*200-*400 x Jumps of Rope (choose reps depending upon ability)

Whatever time remains:

*AMRAP of Burpee

Within 5 min., complete:

*50 x Box Jump

Whatever time remains:

*AMRAP of Single-Arm DB Overhead alt. Lunge (switch arms every 10 reps)

Within 5 min., complete:

*30 ea. leg x Pistol (a.k.a. Single-Leg Squat)(mod: sit to box, toes of non-working leg down)

Whatever time remains:

*AMRAP of Evil Glide + DB Clean and Press

Within 5 min., complete:

*40 x Hand-Release Push-Up (challenge: H-R P-U to All-4s Plank Hop)

Whatever time remains:

*AMRAP of alt. Single-Leg Stiff Leg Deadlift High Pull (see-saw)(mod: double-leg)

Within 5 min., complete:

*30 x Squat-Thrust-Lateral Jump over bench (may lower bench OR jump over rope)

Whatever time remains:

*AMRAP of 3xDB Bum Glide to 3xSeated Shoulder Press

"Within One Minute" at S3 Conditioning

*This S3 Conditioning class was inspired by/ adapted from a CrossFit S3 WOD written by Kirk Dewaele (from 4/4/2012).

Equip: Slam Ball, Kettlebell, Box, Heavy Dumbbells (I used 20 lb. SB, 1.0 pood KB, 24" Box, 30 lb. DBs)

WARM-UP:

3 Rounds -

*200m Run

*10 x Sumo Squat-Thrust 

PART A:

3 Rounds -

*Within 1 min.: 21 x Slam Squat

2 min. OFF

3 Rounds -

*Within 1 min.: 15 x Knees to Elbows

2 min. OFF

3 Rounds -

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

2 min. OFF

3 Rounds -

*Within 1 min.: 5 x Wall Climb (mod: lower it to 3 reps)

2 min. OFF

PART B:

3 Rounds -

*Within 1 min.: 21 x KB Swing

2 min. OFF

3 Rounds -

*Within 1 min.: 15 x Box Jump

2 min. OFF

3 Rounds -

*Within 1 min.: 9 x DB Squat Clean (go heavy!...I used 30 lb. DBs...ouch)

2 min. OFF

3 Rounds -

*Within 1 min.: 5 x Wall Climb (mod: lower it to 3 reps)

Friday Fun @ S3 Conditioning

“Mini-WOD Madness: A Theme on the # 3”

(A Continuation of Tuesday’s S3 Conditioning Class)

WARM-UP:

3 Rounds -

*30 sec. x Hollow Body Rock

*30 sec. x Plank: Double-Hand Hop to Double-Foot Hop

MINI-WOD #1:

3 Rounds -

*300m Run

*30 x (Jumping) DB Deadlift 

*30 x alt. X-Body Push-Up (mod: @ an incline (i.e. hands atop a bench))

MINI-WOD #2:

3 Rounds -

*30 x KB Swing (1.0 pood)

*30 x Squat-Thrust

*30 x DB Push Press (20 lb.)

MINI-WOD #3:

3 Rounds -

*30 x Box Jump (20” box)

*30 x V-Up (a.k.a. Supine Pike-Up)(mod: alt. Single-Leg V-Up)

*30 x Double-Under (mod: 30 x Single Jump Rope + 30 x Virtual Double-Under)

Harris Express Y Athletic Conditioning (Fridays @ 5:45am)

*This is the perfect travel workout!  In fact, I designed this one for one of my very favorite clients to take with her on vacation to the beach this weekend.  I gave it a go with my Athletic Conditioners this morning, threw in some extra running, and got a killer workout in without a single piece of equipment.

WARM-UP:

3 Rounds -

*30 sec. x High-Knee Run

*5 x Tuck Roll to V-Sit

*5 x Inchworm to Push-Up to Squat Stretch and Stand (turn around and repeat)

"BODYWEIGHT-ONLY COLOSSAL COUNTDOWN"

2 Rounds (2nd round @ half reps and w/ no running) - (40 min. time limit)

*100 x Air Squat (option: alternate regular and sumo every 10 reps)

*100m Run

*90 x Mountain Climb (R and L = 2 reps)

*100m Run

*80 x Walking Lunge 

*100m Run

*70 x Lateral Hop over barrier (imaginary barrier ok, crack in floor, DB on floor, etc)

*100m Run

*60 x Windmill Plank

*100m Run

*50 x Traveling Broad Jump

*100m Run

*40 x V-Up (mod: alt. single-leg v-up)

*100m Run

*30 x Squat-Thrust-Stand

*100m Run

*20 x Hand-Release Push-Up

*100m Run

*10 x Burpee 

*100m Run

S3 Conditioning - "The Eight"

WARM-UP:
*800m Run


*Dynamic Stretch:
8 x Toe-Hold Squat Stretch
8 ea. leg x X-Body Kick
8 ea. leg x Single-Leg Squat + Fwd. Reach


"THE EIGHT"
8 Rounds -
1) 8 x Slam Ball Roll-Chase-Carry Back (roll a 20 lb. slam ball out far, sprint after it, pick it up and run it back)
2) 8 x Dead Hang Chin-Up
3) 8 x Weighted Burpee (20 lb. DBs)
4) 8 x Sumo Deadlift High Pull (65 lb. barbell)
5) 8 x Push Press - alt. regular and behind-the-neck (65 lb. barbell)
6) 8 ea. leg x Single-Leg Lateral Hop over barbell
7) 8 x Single-Arm DB Snatch
8) 8 x Deck Squat (a.k.a. "Supine Get-Up")(1 20 lb. DB held at chest, move DB OH as you stand)

*It was crazy hot last night, and I'm pretty certain that it hindered everybody's performance.  Not a single person came close to finishing this workout.  I, for example, got through 4 full rounds and 2 rounds at half reps.  My workout plan may have been overly ambition, HOWEVER, I am anxious to try this one again on a cooler day to see if I can get a better score...maybe even this morning at S3 Conditioning??

Siskey Y Total Strength - Time/ Rep Ladder Count-Down

Equip: Bosu, Heavy DBs, 1 Extra Heavy DB, Mat

WARM-UP:

*60-50-40-30 sec. x Jumping Jack (turn to Power Jack in later rounds)

*6-5-4-3 x 2x Air Squat to 2x Push-Up

SET #1: (use 1 extra heavy DB for this set)

*60-50-40-30 sec. x Side-Hopping DB Swing

*6-5-4-3 ea. leg x Bosu Bulgarian Split Squat in 3 Ways

*6-5-4-3 x DB in Goblet Hold

*6-5-4-3 x DB in Single-Arm Shoulder Rack

*6-5-4-3 x DB in Single-Arm Overhead Rack (same arm/leg)

-all R leg 1st, then all L leg

*for ex.: Round 1 would be the following -

-60 sec. of Side-Hopping DB Swing, then 

-6 x R leg Bulgarian SS w/ Goblet Hold

-6 x R leg Bulgarian SS w/ S-A Shoulder Rack

-6 x R leg Bulgarian SS w/ S-A OH Rack

-the 6 ea. of the above with L leg

SET #2:

*60-50-40-30 sec. x DB Sumo Squat Jack

*6-5-4-3 x Man Maker (w/ full Squat Clean)

SET #3:

*60-50-40-30 sec. x Bosu OH Squat

*6-5-4-3 x Dome-Down Bosu 3x Push-Up+Hands Hop to 3x Bosu Frog Hop

SET #4:

*60-50-40-30 sec. x alt. Plank Row + Triceps Extension

*6-5-4-3 x Weighted Sit-Up to 6-5-4-3 x Seated Shoulder Press (i.e. 6 x (1 sit-up to 6 shoulder press); 5 x (1 sit-up to 5 shoulder press), etc.)(mod: w/ 1 DB only)

SET #5:

*60-50-40-30 sec. x alt. Pistol (bum to Bosu)(mod: d-l squat to bosu + s-l stand up)

*6-5-4-3 x Double-Up Side-to-Side DB Ground-to-Overhead (2 x R side, then 2 x L side = 1 rep)

SET #6:

*60-50-40-30 sec. x Bosu Quick Hands (in plank atop dome-up bosu, run hands)

*6-5-4-3 x Side Lunge Thruster (R and L = 1 rep)

S3 Conditioning - "3 x 3 x 3 x..."

Equip: Rower, Barbell (I used 75 lb.)

WARM-UP:
*Dynamic Stretches across the length of the room
     -w/ 4 lengths of Shuttle Run b/w ea. assignment

"3 x 3 x 3 x ...."
3 Rounds of -
*300m Row
*3 Rounds of -
     *3 x Bear Complex (power clean to thruster to behind-the-neck thruster)
     *3 x Curtis P (power clean to front lunge R and L)
     *3 x Hang Power Snatch to Overhead Squat
*300m Run


FINISHER (which we didn't even have time to complete):
3 Rounds of -
*30 x KB Swing (1.0 pood)
*30 x Squat-Thrust
*30 x DB Push Press (25 lb)