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WORKOUT OF THE WEEK ARCHIVE

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WORKOUT OF THE WEEK ARCHIVE

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shootfighter

Post subject:

Posted: Sun Jul 20, 2008 7:29 am

Joined: Sun Nov 12, 2006 6:39 am
Posts: 3890
Location: Home

WEEK 40 WORKOUT: Provided by Albinofreak620, 13th July 2008

This looks fun! Enjoy

10 Thrusters.
10 Pull Ups.
10 Lunge jumps per leg.
10 Renegade Rows with pushup per arm.
100 Rope turns.

x5

For thrusters see Crossfit:

http://www.youtube.com/watch?v=sOFegns0qwI

For the renegade rows, lunges and thrusters pick a challenging weight. If you can't skip very well then sprint in place.

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

shootfighter

Post subject:

Posted: Sun Jul 27, 2008 4:03 am

Joined: Sun Nov 12, 2006 6:39 am
Posts: 3890
Location: Home

WEEK 41 WORKOUT: Provided by American Muscle, 20th July, 2008

Ok, this looks like fun. Thanks to American Muscle for sharing this workout with us via his coach.

half mile warmup run
Tabata bodywieght squat- 8 rounds
Tabata squat jumps- 8 rounds
Tabata Tuck jumps- 8 Rounds
10 minute Bleachers run

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

shootfighter

Post subject:

Posted: Sun Aug 03, 2008 4:15 am

Joined: Sun Nov 12, 2006 6:39 am
Posts: 3890
Location: Home

WEEK 42 WORKOUT: provided by Jordan40oz, 27th July 2008

Another conditioning circuit for the legs

Just do as Mickey would have ya before this one and stay away from women :I am stupid:

-20 bodyweight squats
-20 bodyweight lunges per leg (40 total)
-20 lateral jumps over box
-10 Tuck Jumps

Circuit must be completed in less than 2min, rest 2 min and continue for 5 - 6 rounds/circuits

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

shootfighter

Post subject:

Posted: Sun Aug 10, 2008 4:19 am

Joined: Sun Nov 12, 2006 6:39 am
Posts: 3890
Location: Home

WEEK 43 WORKOUT: Provided by Beev 3rd August 2008

A routine based on Tabatas here which Beev found over at http://www.grapplefit.com . He says he tried it out the other day and "nearly puked". Sounds like we'll all love it!

2 Hand Swings x 8
Rest 1 minute
Snatches x 8 (alternate arms each interval, start with your weaker side)
Rest 1 minute
Cleans x 8 (alternate arms each interval, start with your weaker side)

Were not finished yet, after your last 10 seconds rest, perform a ladder of Burpees from 1-8 and back down to 1, that works out at about 64 burpees!

Obviously x8 refers to 8 sets of 20 seconds work, 10 seconds rest as per standard tabata timing. Use dumbbells or kettlebells.

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

shootfighter

Post subject:

Posted: Sun Aug 17, 2008 3:01 am

Joined: Sun Nov 12, 2006 6:39 am
Posts: 3890
Location: Home

WEEK 44 WORKOUT: with love from XDSho, August 10th 2008.

2 exercises, somes reps, dumbbells, no rest, mix together = workout.

21x Thrusters @ 2x 40# DB’s
30x Burpees
18x Thrusters
25x Burpees
15x Thrusters
20x Burpees
12x Thrusters
15x Burpees
9x Thrusters
10x Burpees
6x Thrusters
5x Burpees

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

shootfighter

Post subject:

Posted: Sun Aug 24, 2008 6:54 am

Joined: Sun Nov 12, 2006 6:39 am
Posts: 3890
Location: Home

WEEK 45 WORKOUT: provided by kmerc, 17th August 2008.

kmerc has provided a pretty cool weights circuit here, looks fun. Just use a challenging weight for you and get going. The skipping can be used according to your ability. So if you're tired after the weights you can skip lightly and use it as rest, but if you're a beast then make sure you're sprinting on the spot and keeping the intensity high.

"No Joke"
Circuit
10 KB snatches(ea. arm)24kg
10 KB double clean and press 16kgs
10 KB swings(ea. arm)24kg
15 BB jump shrugs(from 1/4 squat)95#
2min jump rope
x4

Snatches, Clean and Press, Swings and Jump Shrug can be used with KBs or DBs.

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

shootfighter

Post subject:

Posted: Sun Aug 31, 2008 3:59 am

Joined: Sun Nov 12, 2006 6:39 am
Posts: 3890
Location: Home

WEEK 46 WORKOUT: provided by Andy Patterson and Permitfly4, 24 August 2008.

Got 2 great workout for you this week. The from Andy who sees this as a good novice/intermediate workout. The second from Permitfly4 who picked the workout from the Navy Seals website.

Have fun.

1:

"The Countdown".

You start at 100 and count down to 0 with the fractions beginning with an odd number being a designated rest period except the last fraction where you move right on to the last exercise.

100- Sledge hammer swings OR med. ball slams OR Band slams
90- ninety second rest
80- Squats OR squat thrusts
70- seventy second rest
60- Dumbbell snatches (30 each arm) OR high band pulls
50- fifty second rest
40- Push-ups
30- thirty second rest
20- Burpees OR jumping jacks
10- Handstand push-ups OR Hindu Pushups or Divebombers

The goal is to finish as quickly as possible with minimal rest outside the designated periods.

2:

The Patriot

Run 1 mile

then

without taking your hands off the 35 pound dumbbells, do five rounds of the following:

Hang squat cleans x 10
Renegade Rows x 15 each arm
Thrusters x 20

then

run 1 mile

Scale the weight as needed. I found 35's to be really tough and had to drop to 25's.

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

shootfighter

Post subject:

Posted: Sun Sep 14, 2008 4:09 am

Joined: Sun Nov 12, 2006 6:39 am
Posts: 3890
Location: Home

WEEK 47 WORKOUT: With love from maurice, 31st Aug 2008

Try this one for size...

5 Muscle ups
10 Plyo Pushups
5 dbell snatches (each arm)
10 Knee Tucks
200 yard sprint
x10

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

shootfighter

Post subject:

Posted: Sun Sep 21, 2008 4:38 am

Joined: Sun Nov 12, 2006 6:39 am
Posts: 3890
Location: Home

WEEK 48 WORKOUT: Provided by Owlcane44. Sept 14th 2008

Simple and effective, bust your ass and it'll be a perfect short conditioner or a finisher.

5 Dips or 5 clapping pushups or 10 pushups
10 Burpees
15 Squats

Max rounds in 15 minutes.

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

shootfighter

Post subject:

Posted: Sun Sep 28, 2008 3:11 am

Joined: Sun Nov 12, 2006 6:39 am
Posts: 3890
Location: Home

WEEK 49 WORKOUT: by iluvburpees Sept 21st 2008

Just to shut him up here is iluvburpees WoW idea. It's short and sweet. He didn't give it name, so I'm going with crossfit flow and naming it after him, so it's called...

Mike:I am stupid:

-5 towel pullups
-5 sandbag clean & presses
-10 double db swings

Complete 5 rounds as fast as possible

Anyway, give it go and see what you think. I'm thinking it might be nice as a longer conditioning session also. In which case you can add some skipping after the db swings, say 2 mins. So it would be

-5 towel pullups
-5 sandbag clean & presses
-10 double db swings
-2 mins skipping

x5 rounds

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

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