Workout of the Week
"Take one, Leave one"

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**.

** New Workouts Below!!**

"EVETS ODNEM"
Just a shirt soaker!

Row 1k meters
30H2h KB swings ( you pick the weight but don't change it)
30 Russian swings
35 Sit ups

Row 750 meters
30H2h KB swings
30 Russian swings
35 Sit ups

Row 500k meters
30H2h KB swings ( you pick the weight but don't change it)
30 Russian swings
35 Sit ups

FOR time!
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"The Sales Manager"

5 rounds:
15 push ups
15 H2H Kettlebells -- 30LB F 50LB M
15 calories on rower

Next:
5 rounds:( for time)
(with weighted vest)
15 air squats
15 cleans -- 75lb F  95lb  M
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"Nickels and Dimes"

5 pullups, 10 pushups
At the top of every minute, for 20 minutes!

Crush it!! Coach Briody

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Crazy Kelly WOD
5 rounds for time ( after warm up1 )
run 1/2 mile
20 box jumps @ 24 inch box (or step ups)
20 wall ball shots @ 20 pound ball
20 burpees

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One Team One Dream, for time!
Metcon (Time)

“Share your PET ROCK”
Working with a partner complete the following: KB never touches the ground!
100 Kettlebell Cleans
100 Kettlebell Sumo Deadlift High Pull
100 Kettlebell Swings
100 Kettlebell Goblet Squats

Good luck! _______________________________________________________________

Body/Forearm Burner
This workout is 5 ROUNDS for time. Use 35lb dumbbell and both ends of the dumbbell must touch the floor on each clean.

5 ROUNDS:

7 Dumbbell squat clean press
10 Pull-ups

For Time! Good Luck!

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The Torch 2
This killer 10-15-minute circuit will torch anyone. Your goal should be to complete it in less time every week.

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.
•10 Squats, 1 Swing, 1-3 Chin-Ups
•9 Squats, 2 Swings, 1-3 Chin-Ups
•8 Squats, 3 Swings, 1-3 Chin-Ups
•7 Squats, 4 Swings, 1-3 Chin-Ups
•6 Squats, 5 Swings, 1-3 Chin-Ups
•5 Squats, 6 Swings, 1-3 Chin-Ups
•4 Squats, 7 Swings, 1-3 Chin-Ups
•3 Squats, 8 Swings, 1-3 Chin-Ups
•2 Squats, 9 Swings, 1-3 Chin-Ups
•1 Squat, 10 Swings, 1-3 Chin-Ups

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"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.
This is a great workout for the explosive athlete!!

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"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

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"Mental Toughness"

8 rounds for time!

10 chest to bar pull-ups
20 75lb front squats

I call this mental toughness because that is what it takes to complete 8 rounds. Hint use a cup, and drop a coin in it each round so you easily remember what round your in when you start to get delerious!

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Partner Workout, "You go, I go"
8 Rounds

14 Overhead Walking Lunges
10 clap push-ups
200m Run

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"Inferno"

As fast as you can...95lbs women 135lbs men!
(1) Round 1
21 x 95lbs thrusters (front squat with overhead push press) 21 x Pull-ups (I go strict)
(2) Round 2
15 x 95lbs thrusters (front squat with overhead push press) 15 x Pull-ups (I go strict)
(3) Round 3
9 x 95lbs thrusters (front squat with overhead push press) 9 x Pull-ups (I go strict)

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"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary" ( Advanced )
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Either way, they are both bitches!

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Saturday Beatdown

Warm-up 400 yard jog
Round 1
( do not put the dumbells or bar down for rd 1.)
Shoulder press
Upward rows
3 sets 21-15-9 reps then 7 burpees
Round 2
Air squats
Split jumps
3 sets, 21-15-9 reps, then 7 burpees
Round 3
Leg raises
Knees to elbos
3 sets, 21-15-9 reps, then 7 burpees
Round 4
Pushups
Mountain climbers
3 sets, 21-15-9 reps, then 7 burpees
Round 5
Curls
Bent over rows
3 sets, 21-15-9 reps, then 7 burpees
Round 6
Dips
Box jumps
3 sets, 21-15-9 reps, then 7 burpees
Cool down 200 yard jog 200 yard walk, ( If you can! )
Coach Briody

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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)

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Shoulder/Leg Blast

Maximum circuits in 20 minutes (using a 95 pound barbell)
5 hang cleans
5 front squats
5 push presses
5 back squats

You may laugh at the weight, but at the 10 minute mark you will be thinking differently! Coach Briody

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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:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

Rules:

"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:

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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.
Set #1, 21 reps
Set #2, 15 reps
Set #3, 7 reps
Set #4, 15 reps
Set #5, 21 reps

Good luck and send me you time!

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Interval Challenge

4 Rounds of the following:

60 sec mountain climber
Sandbag Clean & Press x 10
Burpee x 15

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
Then complete 5 rounds of
10 weighted lunges (65lb bar for women and 95lb bar for men)
10 push press (with same bar)
10 knees to elbow
Then 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
50 Sit-ups
20 Chin ups ( get all 20 in!)
30 Box jumps 20"

600m Run
40 Sit-ups
15 Chin-ups
25 Box Jumps 20"

400m run
30 Sit-ups
10 Chin-ups
20 Box Jumps 20"

Down and dirty !
This challenge/workout, will fatigue your arms chest and shoulders!

Burpees X 10
Bear crawl X 30’
Plyo. Push-ups X 10
Mountain climbers X 20
Diamond push-ups X 10
Crab walk X 30’
Backward crab walk X 30’

Repeat entire sequence X 5

"Get er done!"

Coach Briody

" 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!
Coach Briody

"Summer Blast"!

20x KB KB Swing
20x Push up
25x Rope Turns
20x med Ball Slams
1min Mountain climbers all out!

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
2 burpees - 13 squats
3 burpees - 12 squats
.
.
.
15 burpees - no squats
14 burpees - 1 squats
13 burpees - 2 squats
All the way back down to 1 burpee 14 squats.. Ouch!

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)
20 rope/towel pullups ( get the full 20 in even if you have to stop)
10 Burpees (basically a squat thrust with an explosive junp at teh end of each one)
2 rounds for time, 3 if you can!

Have a great week! Coach Briody

July 17, 2011

July 3, 2011 "THE BEAST"

30 SANDBAG SHOULDERS, on your knees (15 each side)
10 Burpees
15 Ball Slams
10 Sandbag Clean & Press
15 Box/Bench Jumps

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
6 Push-ups
9 Air Squats

After 3 minutes has elapsed, rest for 1 minute.

Repeat for a total of 5 cycles.

June 19, 2011
10 to 1

The workout consists of 4 movements:

* pullups
* toe touches (V-UPS)
* Two handed kettlebell swings
* burpees

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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