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
At the top of every minute, for 10 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:

  • This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box.
    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.
  • Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead.
    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.
  • In the Toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

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    The Perfect "10"

    Bodyweight squats-20
    Chin up/Pull ups-20
    Dips-20
    Horizontal Rows-20
    10 Malligator push ups (3 mountain climbers and a pushup)

    10 sets as fast as possible! Send me your time..
    Coach Briody

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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
    10 Thrusters
    10 Uprows
    10 AB roll-outs
    30 sec rest

    Complete 5 rounds!

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    "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
    Military press 20 Seconds
    Iron cross (Isometric Hold) with 10 Lbs. in each hand- 20 seconds

    Round 2- Pull

    Pullups- 20 seconds
    bent over rows- 20 seconds
    curls with bar- 20 seconds

    Round 3- Jump

    Squat Jumps- 20 seconds
    tuck jumps- 20 seconds
    lunge jumps- 20 seconds

    Round 4- Move

    side jumps over line- 20 seconds
    backward and forward jumps over line- 20 seconds
    ali shuffle- 20 seconds

    Coach Briody

    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
    30 towell pull-ups
    30 DB swings
    30 diamond push-ups
    30 knees-to-elbows
    30 thrusters
    30 body squats
    finish it with another 3/10 mile run with sandbag

    Coach Briody!

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    "Multiples of 4"

    4 towel pullups
    8 clap pushups
    12 Kettlebell swings (6 per arm)
    16 mountain climbers (8 per leg)
    12 bodyweight squats
    8 jumping jacks
    4 burpees

    Complete 5 rounds as fast as possible!

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    "Heart Pumper"

    400m Run
    30 Double Unders

    THEN
    3 Rounds of:
    10 Power Snatch 95# men /65#women
    25 Hand release push-ups
    15 Sit-ups

    THEN
    30 Double Unders
    400m Run

    Workout is for time. Always train for your PB!
    Coach Briody

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    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
    -5 sandbag clean & presses
    -10 double db swings

    Complete 5 rounds as fast as possible

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    " Two Part Bodyweight Blast"

    Never underestimate the value of a good body weight workout.

    Part 1
    10x burpees
    20x lunges
    20x squats
    repeat 5x

    Part 2
    5x chin-ups
    10x wheel rollouts(from knees)
    10x close grip diamond push-ups
    repeat 5x

    Blast through each part as quick as you can. Take 1 to 2 minutes in between parts!

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    " The Hard Descent "

    Pull-ups: 10-9-8-7-6-5-4-3-2-1
    H2H KB Swings: 20-19-18-17-16-15-14-13-12-11
    Burpees: 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!
    Men 50lb Kettlebell, Women 30lbs!

    20x KB Swing
    20x Push up
    50x Rope Turns
    20x med Ball Slams
    1min Sprint cycle on stationary bike

    If no bike, 30 Jumping jacks and then 1min sprint skip

    Repeat x5
    Whats your competition doing right now?

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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.

  • Bench Press: 5 sets of 5 reps
  • Triceps extension: 5 sets of 10 reps (kettlebells can be used for seated of lying extensions)
  • Biceps curl (straight bar) 4 sets of 10 reps
  • Dips (weighted if you can) 6 sets of 10 reps
  • Power Cardio: Suggestions ?farmer's walk with dumbbells,
  • Carry heavy plates, or carry sand bags, 100 Yards!
  • Cool down w a fast walk, and stretch

    Pick a weight in which you are struggling with the last rep!


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    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:

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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

    WORKOUT
    Are you ready??
    This is my kettlebell 300. It is hard but a great workout to do. Try it.
    • 24kg kettlebell 50 double handed swings (50)

    • 24kg kettlebell 25 snatches per arm (50)

    • 24kg kettlebell 25 clean and press per arm (50)

    • 20 Pull-ups (20)

    • 30 burpees (30)

    • 24kg kettlebell 20 single arm swings per arm (40)

    • 10 snatches per arm (20)

    • 10 clean and press per arm (20)

    • 20 clap push-ups (20)

      300! Whats your time!



    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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    Fk Yea! 
    Dont stop Coach, these workouts fkn rock! you are a sick man!

    Martha Special  
    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 …

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