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Workout of the Week
Here are some of my favorite kick ass workouts. The workout of the week is a great way to break up your current training routine, and add muscle confusion to your current training plan. **As always consult with a physician before starting an intense exercise program**.
"Nickels and Dimes" 5 pullups, 10 pushups Crush it!! Coach Briody _____________________________________________________________ Crazy Kelly WOD ______________________________________________________________
One Team One Dream, for time! “Share your PET ROCK” Good luck! _______________________________________________________________
Body/Forearm Burner 5 ROUNDS: 7 Dumbbell squat clean press For Time! Good Luck! _______________________________________________________________
The Torch 2 How To: Perform a circuit with Goblet Squats, Kettlebell Swings and a constant exercise, such as Chin-Ups or Push-Ups. Rest only as needed. _______________________________________________________________ "Swing, Sprint, Push-Up" Begin with 20 swings. Immediately sprint 10 yards and drop and do 10 to 20 push-ups. Walk back to your kettlebell, rest only as much as necessary - none if you can do it. Twenty more swings then immediately sprint 20 yards and more push-ups. Repeat that pattern adding 10 yards to the sprint every time until you hit 100 yards. If you happen to be great at sprinting you can adjust the sprint yardage to longer sprints or up and down push-ups as you feel is appropriate. ________________________________________________________________
"Back to Basics" ** Increase weight on each Set of trap bar deadlifts & squats ** 1A) Trap bars DL 5 x 5 1B) Barbell Back Squat 5 x 5 then finish with --> 2) 100 Push Ups AFAP _______________________________________________________________
"Mental Toughness" 8 rounds for time! ______________________________________________________________
Partner Workout, "You go, I go" 14 Overhead Walking Lunges
______________________________________________________________ "Inferno" As fast as you can...95lbs women 135lbs men!
_________________________________________________________________ "Cindy" OR "Mary" ( Advanced ) Either way, they are both bitches!
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Saturday Beatdown Warm-up 400 yard jog
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Five times Five ! 5 Rounds, 5 reps per exercise, Heavy Weight: A) Thick Bar Pull Ups B) Strict barbell Press C) Thick Bar Pull Ups D) Kettlebell Farmer Walks x 200′ E) Box Jumps (use a tractor tire, platform or stair) _______________________________________________________________
Shoulder/Leg Blast Maximum circuits in 20 minutes (using a 95 pound barbell) You may laugh at the weight, but at the 10 minute mark you will be thinking differently! Coach Briody _________________________________________________________________
Crossfit Workout 12 . 3 MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of:
WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: Rules: You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else. A shoulder press, push press, push jerk or split jerk may used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. Each round the barbell must begin on the ground. Using a rack is not permitted. ________________________________________________________________
The Perfect "10" Bodyweight squats-20 10 sets as fast as possible! Send me your time..
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"MY Bar" Using an olympic bar with a comfortable weight. The plates must be round,( for the ab rollers). Complete all exercises without letting go of the bar. 10 Snatches Complete 5 rounds! _______________________________________________________________
"Push, Pull, Jump, and Move"
It's four rounds and each round has three exercises that are done for 20 seconds each and repeated 5 times moving as fast as possible between exercises with no rest until entire round is completed.
Round 1- Push Pushups- 20 seconds Round 2- Pull Pullups- 20 seconds Round 3- Jump Squat Jumps- 20 seconds Round 4- Move side jumps over line- 20 seconds Check out our "Morning Madness" schedule at Covert Fitness where we put this workout, and many others to the test!
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"Dirty 30" You will need a 50 lb sandbag, pull-up bar, 40-lb dumbbells, and a thick towel. ( choose weight that is challenging) 3/10 mile run with sandbag Coach Briody! _________________________________________________________________
"Multiples of 4" 4 towel pullups Complete 5 rounds as fast as possible!
_________________________________________________________________ "Heart Pumper" 400m Run Workout is for time. Always train for your PB! _________________________________________________________________ Crossfit for the Mat Rat Designed as a full body workout, with focus on grip strength and explosive power. Pick sandbag and dumbell weights that are challenging.
-5 towel pullups Complete 5 rounds as fast as possible _________________________________________________________________
" Two Part Bodyweight Blast" Never underestimate the value of a good body weight workout.
Part 1 Part 2 Blast through each part as quick as you can. Take 1 to 2 minutes in between parts! _________________________________________________________________
" The Hard Descent " Pull-ups: 10-9-8-7-6-5-4-3-2-1 Pick a Kettlebell KB weight that will be challenging. Trust me, it doesn't get easier as the reps go lower! by the end of this workout 2 pull-ups feel like 20. The format is simple. The rep scheme descends so you just minus 1 rep off each set. Do each exercise in order: 10 pulls then 20 KB swings, (10 each hand) then 10 burpees then 9 pulls then 19 kb swings then 9 burpees,etc... Continue until you reach the end. Rest where needed. The goal of this Decending Circuit is to complete it as fast as possible. Good luck! Coach Briody
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"The Athlete" Great workout to stay on top of your game, match, or next fight!
20x KB Swing If no bike, 30 Jumping jacks and then 1min sprint skip Repeat x5
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Strongman
This weeks "workout of the week" is for building killer strength. I like to mix up my style of workout regularly. This muscle confusion can lead to big gains to strength and speed. Below is a sample "strongman" workout, with exercises designed to increase power and strength.
Pick a weight in which you are struggling with the last rep! _________________________________________________________________
The Crusher!
"The Crusher" video above 5 Rounds of: 10 Kettlebell Swings each arm(30 lbs) 50 Meter DB Farmers Carry / Sprint Workout Description: The Farmers Carry / Sprint consists of carrying two 50lbs DB's or kettlebells 50 yards one way, dropping them and sprinting back to the starting point, then sprinting back to the DB's and carrying them back. Then hit the swing again and repeat!..
Look easy but be true the 5 rounds and run with intensity!
Good Luck!
Workout of the Week ARCHIVES: _________________________________________________________________ The "Gut Check" This is for time, so pick a weight that is challenging but doable. Suggested 65lbs for women, 95lbs for men. Two exercises only: 1. Straight bar over head squats: All squats are done with your arms fully extended above your head. 2. Burpees Do both exercises consecutively for each of the 5 sets below. Good luck and send me you time! _________________________________________________________________
Interval Challenge 4 Rounds of the following: 60 sec mountain climber The goal is to complete the 4 intervals as fast as possible. This challenge requires an explosive lift immediately after a 60 seconds of fast paced mountain climbers. Focus is on Anaerobic Strength & Endurance, as well as the ability to explode with power, despite tremendous fatigue. Good luck! Coach Briody
Martha Special ! This weeks crossfit workout of the week posted by Coach Martha from Geurilla Fitness. Be ready to get your butt kicked! Run 800 meters
**you must hold on to the bar for all qo lunges and into the push press** **EVERY TIME YOU DROP THE BAR YOU HAVE TO DO 3 Burpees**
Good luck! Coach Briody
"Irene" This is guaranteed to leave you soaked and winded! Move through this series of exercises as fast as possible! 800m Run 600m Run 400m run
Down and dirty ! Burpees X 10 Repeat entire sequence X 5 "Get er done!"
" The Countdown " Here's how it works: You do 15 repetitions of the kettlebell swing (you can also use a dumbbell for this), followed immediately by 15 reps of the squat thrust. Without resting, do 14 reps of the swing and then 14 reps of the squat thrust. Continue this pattern until you complete only one rep of each exercise. This is called a countdown workout. Sure, that's just two exercises, but do the math: If you complete the entire routine -- from 15 down to 1 -- you'll do 120 repetitions of each exercise. That's 240 repetitions. And these aren't just any exercises: They're movements that challenge your entire body, and will burn a ton of calories! Good Luck!
"Summer Blast"! 20x KB KB Swing Repeat x5 Rest 1 full minute in between each of the 5 rounds. Good luck!
July 31, 2011 --> "Jelly Legs"
"Jelly Legs", Is aborrow workout from a friend of mine. It looks simple but will really challenge your legs and cardio! Here it goes: 1 burpee - 14 squats It's a nice and simple workout. The number of reps can be adjusted to your fitness level.
July 24, 2011 --> Late Night Express OK so its late and your tired and you are going to skip todays workout? No way, guess what your competition is not skipping.
So here is my fast Express workout, good when your short on time, and good all the time!
10 sandbag shoulder presses (each side) Have a great week! Coach Briody
July 17, 2011
July 3, 2011 "THE BEAST" 30 SANDBAG SHOULDERS, on your knees (15 each side) Go for time, keep good form! Repeat 4-6 times
June 26, 2011 Complete as many rounds as possible in 3 minutes of: 3 Power cleans, 135 lbs / 95 lbs After 3 minutes has elapsed, rest for 1 minute. Repeat for a total of 5 cycles.
June 19, 2011 The workout consists of 4 movements: * pullups The rep sheme is the following: you start with 10 reps for every movement. After completing one circuit you rest shortly, then you start the next circuit while doing one rep less. So the rep sheme is 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. The rest times also shorten from round to round ! Good Luck!
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