WEEK 20 WORKOUT: provided by SpunK


You will need:
Steel Plates 25-45+lbs (dependent on skill level)
Med Balls
Bands
Heavy bag or large med ball for GNP

ICT: Minute Drills

Round 1:
30sec Burpees
60sec Bent Over Row @ 35lbs
60sec Chest Press @ 35lbs
60sec Overhead Press @ 35lbs
60sec Upright Rows @ 35lbs
30sec Burpees

Round 2:
60sec Sumo Squat @ 45lbs
60sec Stiff Leg Deadlift @ 45lbs
60sec Split Jumps
60sec Side Lunges
60sec Mountain Climbers

Round 3:
60sec Decline Sit Ups @ 25lbs
60sec Russian Twists @ 25lbs
60sec 'Core Walk' @ 25lbs
60sec Superman
60sec Ball Plank (feet on basketball)

Round 4:
60sec Band Face Pulls
60sec Band Slams (L,R,C)
60sec Band Overhead Tricep Extension
30sec Band Hooks (left)
30sec Band Hooks (right)
60sec Band Pull Throughs

Round 5:
30sec Burpees
60sec GNP Heavy Bag (1,2,1,2, elbow, elbow) or any combo you want
60sec Alternate Knees to Grounded Heavybag
60sec 'Cousins'
60sec Jumping Jacks
30sec Burpees

75sec Rest Between Circuits

'Core Walks': IDK what its called but what you do is hold a 25lb+ steel plate a few inches from your chest in a semi-squat position. Rotate the plate 1/4 turn back and forth as you walk while maintaining the semi-squat position.

'Band Pull Throughs': Stand facing away from a support beam with your bands strapped to it. Loop a towel through your chosen bands, crouch over and grab the towel through your legs. Now stand up or 'pull through' keeping your arms straight and only pivoting at the hips using your core to move the load.

'Cousins': Lay on the ground with a med ball in hand, use momentum to roll up onto your feet, stand up and slam the med ball. Pick it up, roll back and repeat.

It's easy to adjust the load or exercises depending on skill level, just use the same plate for all exercises in a given circuit, it will be easier to point out weak spots this way and you won't lost precious seconds exchanging plates as well.


PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY.

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Want some ideas or challenges, check out The Workout of the Week thread in the Strength and Conditioning forum. http://www.rosstraining.com/forum/viewtopic.php?t=23585
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WEEK 21 WORKOUT: provided by Matthor: March 2nd 2008

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

If no bike, i would sub the skipping for 30 Jumping jacks and the bike would then be 1min sprint skip

Repeat x5

PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY.

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WEEK 22 WORKOUT: provided by me (no one sent me anything guys, come on!!!!!)

Right, I thought we could do a strength session this week, but some may have to improvise with the equipment.

Workout Warm Up: Static Holds

-Ring Dip/Dip station hold (top position)
-Farmer Hold (Heavy Dumbbells)
-L-sit
-Sqaut (bottom position)

Hold each 30 seconds, repeat x4

Main Workout: Big 55

-Ring Push Ups
-Squats
-Pull Ups/Body Rows
-Deadlift
-Russian Twists

Perform as circuit, 10 reps per exercise for the first set, then decrease by 1 rep each set until you are performing only 1 rep each exercise. That's 10 sets and 55 reps per exercise. Take rest as needed.


PostPosted: Sun Mar 09, 2008 11:39 am Post subject:
WEEK 21 WORKOUT: provided by Matthor: March 2nd 2008

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

If no bike, i would sub the skipping for 30 Jumping jacks and the bike would then be 1min sprint skip

Repeat x5

PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY

_________________
Want some ideas or challenges, check out The Workout of the Week thread in the Strength and Conditioning forum. http://www.rosstraining.com/forum/viewtopic.php?t=23585
And more in the Archives...
http://www.rosstraining.com/forum/viewt ... 856#256856

WEEK 23 WORKOUT: provided by tdschnei: March 16th 2008

Ok, back with conditioning this week, s give this descending rep circuit a go and see what you think.

25, 20, 15, 10, 5 of:

Burpees
Double unders
Pushup
Squats

PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY

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WEEK 24 WORKOUT: Provided By Steve "Penut Lover" C

Deadlifts x 10
DB swing x 5 per side
Burpees x 10
BB rows x 10
Front squat x 10
x as many circuits as possible in 20 minutes.

PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY

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WEEK 25 WORKOUT: provided by Egerlach

100 squats
100 jumping pullups
100 lateral jumps (I did mine over my medicine ball)
100 medicine ball slams
100 sec plank

PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY

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WEEK 26 WORKOUT: provided by oldboy: April 6th 2008

Here's a nice simple 2 exercise workout for you. The rep scheme descends so you just minus 1 rep off each set for a total of 10 sets.

10-9-8-7-6-5-4-3-2-1 of the following.

KB Snatches left and right
Burpees

So that's a mere 55 burpees and 55 KB snatches per arm. Might not sound hard but if you make sure you start with a tough weight on the snatches it'll be hard at pace. For those who want to add to the burpee portion of the challenge you could use a weighted vest, perform sandbag or dumbbell burpee variations for an added


PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY

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WEEK 27 WORKOUT: by me April 14th 2008

-20 Hang, Power Cleans @ 50% bw
-20 reps Band Sprints (or sub for 10x50 metres sprints)
-20 Push Ups

Repeat for max rotations in 20 mins

note: On the band sprints I regard a rep as sprinting to the full extent of the band and powering the legs as long as possible before band pulls you back.

You can perform the cleans with barbell or dumbbells, though I suggest the premier of the two.

PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY

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WEEK 28 WORKOUT: Provided by Berzo: April 20th 2008.

A conditioning circuit with swings, snatches and core work. Berzo didn't stipulate what technique he employs with the skipping but obviously intensity is the key so I would suggest switching between sprinting in place, double unders and a the odd 30 secs of medium paced stuff.

3min rope skipping
20x v-ups
10x db swings(each side)
3min rope skipping
20x v-ups
10x db snatchs(each side)
3min rope skipping
20x v-ups
10x db swings(each side)
3min rope skipping
20x v-ups
10x db snatchs(each side)

PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY

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WEEK 29 WORKOUT: Stolen like a scouser from CrossFit by leeroy whilst they were sleeping. 27th April 2008.

Well yes, 29 weeks in a things are going well. Many of us have contributed and many have benefitted from each others ideas, so lets keep it up.

This workout is one leeroy saw over at CrossFit and it's a nice one, as most of the stuff at CrossFit is, them being of like mind to us fitness nutters If you haven't already checked out their website do so.

Here it is, I'm also gonna suggest a variation to the workout.

-10x Hang Squat Cleans (2x20kg DBs)
-10x Clap Pushups

Complete 10 rounds

Weights and Push Ups can be scaled to suit ability, obviously lighter, or heavier dumbbells, and reduce clap push ups and replace with regular ones, or perform from knees. You could even do close grip push ups with a med ball.

-Variation: Add a little cardio

10x Hang Squat Cleans (2x20kg DBs)
10x Clap Pushups
90 seconds sprinting in place with rope

repeat 5 times.

PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY

_________________
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