- 12 Burpees
- 24 Pushups
- 36 Bodyweight Squats
- 400m Run
Interval Challenge Part II (Ross E):
- 6 burpees
- 12 pushups
- 24 squats
- 200 meter sprint
Ben's own "B.S.S. (Burpee, Swing, Sprint) Interval Challenge:
- 10 Burpees
- 10 Med Ball Slams
- SPRINT(50-100m)
- 10 DB Swings
- 10 Jumping Jacks
- SPRINT (50-100m)
- 10 Knee Jumps
- 10 Grasshoppers
- SPRINT (50-100m)
Can vary this one up and simplify, especially if sprints are on the longer end:
- 15 burpees
- 15 swings
- sprint
__Warrior Challenges______________________
Fast and Furious (Ross E):
- 10 Pull-ups
- 10 Dumbbell Swings per arm
- 10 Plyometric Pushups
- 10 Knee Tucks
The Magic 50 (Ross E):
Perform 5 circuits of the following:
- 5 Dumbbell Snatches Per Arm
- 5 Dumbbell Swings Per Arm
- 10 Burpees
- Rest 60 seconds (or less) and repeat
- 5 Pullups
- 10 Medicine Ball Slams
- 15 Burpees
- 20 Jumping Jacks
AMRAP in 20 minutes.
__GPP Workouts___________________________
Add side-to-side lateral jumps to some GPP workouts.
GPP Workout #1 (Ross E):
- Burpees x 30 sec
- Jumping Jacks x 30 sec
- High Knee Dumbbell Press (5lb) x 30 sec
- Shadow Box x 30 sec
GPP Workout # 2 (Ross E):
- Burpees x 30 sec
- Jumping Jacks x 30 sec
- Split Jumps x 30 sec (aka Lunge Jumps)
- Burpees x 30 sec
- Jumping Jacks x 30 sec
- Mountain Climbers x 30 sec
GPP Workout #3 (Ross E):
4 circuits --
Rounds 1 & 3:
- Burpees x 30 sec
- Jumping Jacks x 30 sec
- Split Jumps x 30 sec
- Burpees x 30 sec
- Jumping Jacks x 30 sec
- Squats x 30 sec
- Burpees x 30 sec
- Jumping Jacks x 30 sec
- Split Jumps x 30 sec
- Burpees x 30 sec
- Jumping Jacks x 30 sec
- Push Ups x 30 sec
Meridian Park Fountain GPP (mine/Dan's):
- Burpees x 30 sec
- Jumping Jacks x 30 sec
- Box Jumps x 30 sec
- Grasshoppers x 30 sec
Push, Sit, Jump 100 GPP (mine):
- 20 push ups
- 20 box jumps (24 in)
- 20 sit ups
- Sprint 50-100 meters (walk or jog back)
__Core Workouts_____________________________
Core Training #1 (Ross E):
- The Flag x 5
- Side Bends x 6 Per Side
- Supermans x 12
- Medicine Ball Twist Throws (Substituted with Dumbbell Twists) x 8 Per Side
- Repeat for 3-5 Circuits
Core Training #2 (Ross E):
- Standing Wheel Rollouts x 5
- V-ups x 15
- Russian Twists x 10 per side
- Back Extension x 12
- High rep set of Chinnies
Core Training #3 (Ross E):
- Turkish Get Up x5 Per Side
- Deadlift Twist x6 Per Side
- V-Ups x 15
- Repeat 3-5 times
- Finish with The Plank, holding for time
__Tabata___________________________________
4-way Tabata -- (try hybrid and straight through 8,8,8,8)
- Burpees
- Mountain Climbers (or Grasshoppers)
- Air Squats
- Chinnies (or Sit-ups or Weightless Russian Twists or Lying Hip Swings)
- Burpees
- Mountain Climbers (or Grasshoppers)
- Russian Twists
- Air Squats
- Sit-ups
- Tabata Heavy Bag combinations
- Tabata Squats (count em)
- Tabata Heavy Bag combinations
- Tabata Pushups (count em)
___Some_Crossfit_Goodies____________________
From Crossfit Virtuosity:
http://therewillbesweat.com/post/142505179/virtuosity-workout
Count reps on each round and add em all up for score. Rest 60 seconds between circuits.
- Kettlebell Swings (16kg) x 60 sec
- DB Bench Press (50lb) x 60 sec
- Jumping Pullups x 60 sec
- Burpees x 60 sec
Repeat 3x.
"Barbara" -- Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely three minutes between each round.
____AWESOME COMPLEXES!_________________
Found at this web site (where there are video demos too):
Cosgrove's Evil 8
"Complexes elevate metabolism beyond anything you've ever experienced before," says Alwyn Cosgrove.
Sounds good to us, but how much weight do you use? "Just remember," says Cosgrove, "it's a metabolic stimulus, not a strength or hypertrophy stimulus, so be conservative. MMA pro David Loiseau uses only 85-95 pounds when doing the complexes I prescribe for him."
That said, don't go too light, either. A good "Cosgrove rule of thumb" is that if you're not questioning why in the hell you're doing these exercises, or convincing yourself that two circuits is enough, you're not going heavy enough.
The basic rule is to use the heaviest weight you can on the weakest movement in the complex. For example, if the complex contains an overhead press and a back squat, you'd use the weight you can handle on the overhead press, not the squat. Otherwise you'd get crushed, and girls would laugh.
But honestly, loading doesn't matter much. If you're de-conditioned or you fall into that dreaded category of "big 'n strong but outta shape," then you'll be tortured with a naked Olympic bar... and maybe even a broomstick. You'll figure out loading anyway during your first complex workout, so don't think about it so damn much and just go do it.
Crazy idea, I know.
Here's one of the most effective Cosgrovian complexes:
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one.
Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.
Cosgrove says that the entire workout should take about 12 minutes, not counting the time you spend sobbing like a little girl in a purdy pink dress.
Tumminello's Weight Plate Metabolic Circuit
I learned this one from Coach Nick Tumminello. I like it because it uses a single Olympic weight plate. Buy a rusty one at a garage sale, throw it into your back yard, and you can have a killer workout anytime you want.
Tumminello uses this complex when he trains Baltimore Ravens TE, Quinn Sypniewski. Think you can hang with big Quinn? Then perform the complex below five times through with only 90 seconds between each round.
Overhead Squat x 6-8
Swings (like kettlebell swings) x 6-8
Bentover Row x 8-10
Reverse Lunge and Twist x 8-10 total
Diagonal Chops x 6-8 each side
Note: If you missed it, check out our full review of Coach Tumminello's DVD on complexes HERE.
Waterbury's Submission Complex
Last time I went to California to visit Chad Waterbury I watched him submit an MMA champion in record time. No, it wasn't an armbar; it was a complex that make this well-conditioned athlete tap out.
Waterbury loves complexes. He notes: "If you're ever short on time, use complexes. If you ever want to burn a little extra fat by boosting your excess post-exercise oxygen consumption (EPOC), use complexes. Or if you want to enhance your anaerobic endurance, use complexes. They can also be used as general physical preparedness (GPP) boosters after your workouts or for additional training sessions each week. I'm a big advocate of complexes, and you should be too!"
Here's one of Chad's favorites. I like this one because, unlike most complexes, it uses dumbbells instead of a barbell, adding some cool variety.
Reverse Lunges, 6 reps on each leg
Romanian Deadlift, 12 reps
Good Morning, 12 reps
Front Squat, 6 reps
Military Press, 6 reps
Bentover Row, 6 reps
Floor Press, 12 reps
Rest 60 seconds and repeat 2-4 more times depending on your testicular fortitude.
Ferruggia's Timed Complex
"For those of you who've never done complexes, get ready for a whole new in-the-gym experience!" says Jason Ferruggia.
The goal of this complex is speed. Start a timer and perform it once through, 6 reps for every movement. The next time you perform it, try to beat that time.
Start with a 45-pound bar for this one. After a few workouts and improved times, add load.
Deadlift
Hang Clean
Front Squat
Hang Snatch
Overhead Squat
Front Press
Bentover Row
Romanian Deadlift
Once you master the empty Olympic bar, how much weight should you add? Ferruggia says, "Ninety-five fucking pounds will be absolute fucking hell for even the strongest and most-well conditioned fucking warriors!"
Note: "Fucking" added because that's the way Jason actually talks. No fucking kidding.
No comments:
Post a Comment