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 Post subject: WORKOUT OF THE WEEK ARCHIVE
 Post Posted: Sun Oct 07, 2007 4:57 am 
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WEEK 1 WORKOUT by Shootfighter: 30 SEP 2007


30 SANDBAG SHOULDERS (15 each side)
10 Burpees
15 Band Slams (ABC pattern- left--centre-right)
10 Sandbag Clean & Press
15 Box/Bench Jumps or 30 Lateral Jumps (15 each side)

Repeat 4-6 times


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
And more in the Archives...
http://www.rosstraining.com/forum/viewt ... 856#256856


Last edited by shootfighter on Wed Nov 07, 2007 11:27 am, edited 2 times in total.

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 Post Posted: Sun Oct 14, 2007 3:57 am 
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WEEK 2 WORKOUT by BigD1427: 7 OCT 2007

3 separate complexes:

#1- Med Ball Thrusters + Ball Slams (Pyramid 10 down to 1) 20#

#2- DB Step-Ups(ea.) + Knees to Elbows on Chin Bar (Pyramid 10 down to 1)

#3- Dead-lift twist (x10ea) + Burpees (X10) + Sandbag Clean and Press (x10) Repeat #3 complex 3x.

Rest should be limited to between complexes and reps of complex #3.



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


Last edited by shootfighter on Wed Nov 07, 2007 11:27 am, edited 2 times in total.

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 Post Posted: Sun Oct 21, 2007 4:37 am 
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WEEK 3 WORKOUT by Steve C : 14 OCT 2007

-Burpees x 7
-DB Snatches x 3 per arm (obviously with a heavier weight since it's only 3 reps)
-Burpees x 7
-DB Swings x 3 per arm (again, higher weight)
-Burpees x 7
-15 pushups
-rest 30 secs - 1 min

repeat 4-6 times



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


Last edited by shootfighter on Wed Nov 07, 2007 11:28 am, edited 1 time in total.

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 Post Posted: Sun Oct 28, 2007 4:48 am 
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WEEK 4 WORKOUT by BigD1487 : 21 OCT 2007

Deck of cards

Spades - Burpees
Clubs - Divebombers
Diamonds - Squats
Hearts - Knee Hugs
Jokers - Max Plank Hold

For those not familier with this method you basically perform the number of reps to coincide with the card number. ENJOY



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


Last edited by shootfighter on Wed Nov 07, 2007 11:29 am, edited 1 time in total.

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 Post Posted: Sun Nov 04, 2007 5:51 am 
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WEEK 5 WORKOUT by duran : 28 oct 2007

Sequence 1
Medicine Ball Slams x 1 minute
Sandbag Shouldering x 1 minute

Sequence 2
Powerboxing x 1 minute
Burpees x 1 minute

Alternate between each sequence. Rest 30 seconds between each sequence.

For example:
Sequence 1
Rest x 30 seconds
Sequence 2
Rest x 30 seconds

Repeat each sequence 6 times (12 sequences total). Perform all exercises as fast as possible.



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


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 Post Posted: Sun Nov 11, 2007 4:29 am 
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WEEK 6 WORKOUT by roudenleiW 4th November 2007

10 to 1

The workout consists of 4 movements:

* pullups
* toe touches (V-UPS)
* dumbbell 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, for example 54 seconds, 48 seconds, 42 seconds,...

An easier beginner variation of this circuit is:

* body rows
* sit-ups
* dumbbell swings
* squat thrusts

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


Last edited by shootfighter on Sun Nov 18, 2007 5:18 am, edited 1 time in total.

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 Post Posted: Sun Nov 18, 2007 5:17 am 
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WEEK 7 WORKOUT: by Shootfighter Nov 11 2007

Well I got no suggestions for a strength WOW from anybody so i've posted one similar to a workout I've been trying recently. Hope you enjoy it.

Don't forget to warm up first in whatever way suits you.

Group 1:

A1: Deadlift: 15, 10, 5, 10, 15 (that's 5 sets)
A2: Box/Bench Jump: same rep scheme, use additional weight if neccesssary on the jumps to lower the reps but remember this is about speed not resistance.

perform as a superset, e.g 15 reps deadlift, 15 reps box jump. Rest 1 mins between the 1st and 2nd and 4th and 5th sets but 2 mins between the 2nd and 3rd, 3rd and 4th sets.

Group 2:

B1: Hang Clean and Press: 15, 10, 5, 10, 15 (as above)
B2: Med Ball Slams: same rep scheme

Same as above, use dumbbell woodchops if you don't have a med ball.

Group 3:

C1: Push Ups
C2: Pull Ups/Body Rows/One arm Rows

-perform as superset 3 sets 15 reps.

-Finisher: Sledgehammer Swings 8x 1 min rounds, 30 seconds rest, change sides each round.

Or a finisher of your choice dependant on equipment.

_________________
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


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 Post Posted: Sun Nov 25, 2007 6:08 am 
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WEEK 8 WORKOUT: by Owlcane44 18th November 2007

5 Rounds of:
10 DB Swings each arm(30 lbs)
50 Meter DB Farmers Carry / Sprint

Workout Description:

The Farmers Carry / Sprint consists of carrying two 50lbs DB's 50 meters one way, dropping them and sprinting back to the starting point, then sprinting back to the DB's and carrying them back.

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


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 Post Posted: Sun Dec 02, 2007 3:32 am 
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WEEK 9 WORKOUT supplied by Chris C Nov 26th 2007

Right Chris C has stolen/acquired this workout from Cross Fit, some of you may already have seen it. Anyway, it's a good workout and looks fun so lets have a go as we at Rossboxing are an all embracing sort that feel we can try new routines from anywhere provided we get very tired, sweaty and possible a little sick.

Here goes.

10 sandbag shoulders (each side)
20 rope/towel pullups
10 Turkish Getups, with 2 snatches at the top of each (each side)
2 rounds for time.

You might want to add another round if you feel the need.

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


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 Post Posted: Sun Dec 09, 2007 5:39 am 
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WEEK 10 WORKOUT: By Fit4Fight 2nd Dec 2007

This weeks workout was donated by Fit4Fight. Hope it pushes your buttons and that you have a go and give feedback.

4x3 minutes rounds (1 min rest between each round) of

10 Burpees
10 db swings (5/arm)
10 sandbag clean&press
Powerboxing/ heavy bag punch out until 3 minutes are up

This can also be made into a somewhat timed event if people have 2 timers:
just record the times you powerboxed, the more that is in total, the faster you completed the other exercises of the workout.

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


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