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**.
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KB Complex 
5 rounds: (I use 55# kb)
20 swings
10 bent over rows (each side)
20 pushups
(Rest as needed)
6-10 rounds: (i use 55# kb)
5 snatches each …
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 …
KB Complex Not rated yet
5 rounds: (I use 55# kb)
20 swings
10 bent over rows (each side)
20 pushups
--(Rest as needed)--
6-10 rounds: (I use 55# kb)
5 snatches each …
"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:
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.
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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
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.
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!"
" 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. |
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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