“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
This workout is 5 ROUNDS for time. Use 35lb dumbbell and both ends of the dumbbell must touch the floor on each clean.
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!!
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!
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)
Warm-up 400 yard jog Round 1 ( do not put the dumbells or bar down for rd 1.)
3 sets 21-15-9 reps then 7 burpees Round 2
3 sets, 21-15-9 reps, then 7 burpees Round 3
Knees to elbos
3 sets, 21-15-9 reps, then 7 burpees Round 4
3 sets, 21-15-9 reps, then 7 burpees Round 5
Bent over rows
3 sets, 21-15-9 reps, then 7 burpees Round 6
3 sets, 21-15-9 reps, then 7 burpees
Cool down 200 yard jog 200 yard walk, ( If you can! ) Coach Briody
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
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
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.
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.
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!
5 Rounds of:
10 Kettlebell Swings each arm(30 lbs)
50 Meter DB Farmers Carry / Sprint
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!
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.
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
20x KB KB Swing
20x Push up
25x Rope Turns
20x med Ball Slams
1min Mountain climbers all out!
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!