WEEK 38 WORKOUT: by me 29th June 2008.

Well, there have been some really awesome WOW recently, great work everybody. It's always fun looking through all the messages I get and deciding what to post next. I thought I'd add one of my own today however, I hope you like it. I guess it's a warrior challenge of types but it's one I've been using get back into stuff since my layoff.

You can use dumbbells or kettlebells, I prefer the latter for this personally.

"Shootsfatter" (but not for long)

A1: 15 pull ups

B1: 15 Hang Cleans (per arm)
B2: 15 Snatches (per arm)
B3: 15 Swings (per arm)

C1: 15 Ring Push Ups/Weighted Push Ups

repeat B1 - B3

D1: 20 box/bench jumps (min 20 inch)

rest 60 seconds

repeat all 3 times.

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

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WEEK 39 WORKOUT: donated by Oldboy, 6th July 2008

A tabata based conditioning workout for you this week. It's a nicely balanced workout I think just be sure to have everything close by for quick change overs and choose a kettlebell or dumbbell that presents a challenge for you. I'd be going for something lighter personally and aiming for reps numbers not max weight shifted, so something that you can at least 10 reps I'd say.

Thai Kettlebell Tabata Mash-up

Tabata Round Kicks Left Leg
Tabata Snatches Right Side
Tabata Round Kicks Right Leg
Tabata Snatches Left Side

The kicks can be speed or power focused, either one is challenging. 2 passes through this circuit equals one round. Complete 4 rounds with as little rest as possible.

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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.

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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


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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

-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

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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.


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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



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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

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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.

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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

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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.

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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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WEEK 50 WORKOUT: Provided by Peterp 28th Sept 2008

50 weeks eh? Got a cool one for you this week, i'll let Peterp's words explain...

'Funky 300'

The objective is to complete 100 proper Burpees, 100 two handed Dumbell Swings with a challenging weight and 100 double footed jumps back and forth over a soccer or basketball (or similar sized object).

You can do the exercises in any order and any rep set you want as long as you end up completing 100 reps of each exercise.

E.g. you could choose to do all 100 Burpees then all 100 Dumbell swings then all 100 double footed jumps. OR you could do 10 of each and repeat that 10 times OR just do things randomly, jumping from exercise to exercise

Obviously there is an opportunity to post times etc if you want, just post any replies and comments in this thread.

Cheers folks

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WEEK 51&52 WORKOUTS: provided by Steve C and Misha2point5: Oct 12th 2008

I missed a workout last week with being away so here's 2 for you lot to try out. Big thanks to everyone who's sending me stuff to keep the WoW going. My inbox is a mess:)

As always leave your feedback in the thread.

51 In this workout, every movement follows a ladder format of 10-1. Check it out.

Renegade Man Makers x 10-1
Pull Ups x 10-1
Burpees x 10-1
DB Swings x 10 -1
Complete as fast as possible

For the man makers I would suggest 25-35# dumbbells, the kind that don't role. For the DB swings I used a 50# dumbbell, and I did the prescribed number of reps on each side, i.e. ten per side, nine, eight, and so on.

52 "Morning Glory":

Jumping Jacks x 20
Leg Lifts x 20
Pushups x 20
Walking Lunges x 20 (per leg)
Flutter Kicks x 20
Sun gods x 10 x 4
Mountain Climbers x 20
Scissor Kicks x 20
Burpees x 20

**Leg Lifts are done with both legs together, starting with heels 3" off the floor and ending at 90 degrees

**Flutter Kicks are done alternating legs from 3" off the floor to 45-60 degrees

**Sun gods are basically arm rotations, performed palms-up, with arms straight out to the sides, then out in front, then overhead, then at 45 degrees

**Scissor Kicks (aka Hello Dollys) are like Flutter Kicks, except the movement is horizontal at about 15 degrees

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WEEK 53 WORKOUT: by myself, 19th Oct 2008


Ok, thought I'd throw something in this week. I like breaking stuff into groups of 2, focussing on the quality of that and then moving on. It's up to you to set your own resistances, weights etc and make it intense for yourself.

Warm Up 10 mins

- Power Cleans 8
- Sledgehammer strikes 20 each side
- rest 30 seconds
- repeat 5 times

- Bench/Box Jumps 10-20
- KB Snatch 10 each side
- rest 30
- repeat 5 times

- Weighted Upper Cuts 10 each side
- Band Pulls 40
- rest 30
- repeat 5 times

-bear crawls (100 metres or 30 seconds band)
-skipping (sprint) 1 minute
-rest 30
repeat 5 times.


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