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Exercises Movements, technique & proper execution

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Old 05-14-2008, 09:16 AM   #11
Casey Raiford
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Re: new workouts

800M
50 squats
800M
50 pushups
800M
50 situps
800M
50 Dips

bookmarking this thread....great info.
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Old 05-14-2008, 09:29 AM   #12
John Seiler
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Re: new workouts

20-16-10 of:

Turkish Get-ups
Pullups
Burpees

Used even numbers to balance the TGU's per arm.
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Old 05-14-2008, 10:00 AM   #13
Jacob Cloud
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Re: new workouts

Quote:
Originally Posted by Sean Dunston View Post
At the end of the Cert I attended last weekend, we went through the "programming" methodology and came up with some pretty sick WODs.

I don't have my notes with me, but I do remember this one:

For time:
21-15-9
Deadlifts @ 225#
Burpees

I'm gonna have to try that one eventually. Like it.

I'd like to see more 21-15-9's with 225lb squats and something else.
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Old 05-14-2008, 10:29 AM   #14
Christopher G. Woods
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Re: new workouts

Here's a couple:

I call this one "Glory", because I wrote it for a training partner by that name using exercises that she was bad at.

20 min AMRAP

15 Double Unders
10 Knees to Elbows
5 Burpees

Here's one I wrote for my flag football team; it's called "Bump'n'Run". For the shuttle run, place two cones 10 yards apart; begin at one cone with your shuttle (I use a football) placed at the other cone. Run to the second cone, pick up the shuttle, return to the first cone and place the shuttle there, then sprint back to the second cone which now becomes the first cone for the next rep. This makes each rep a total of 40 yards. Got that?

1 shuttle run
10 push ups
2 runs
20 pushups
3 runs
30 pushups
4 runs
40 pushups
5 runs
50 pushups
4 runs
40 pushups
3 runs
30 pushups
2 runs
20 pushups
1 run
10 pushups
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Old 05-14-2008, 11:26 AM   #15
James Anthony Slack
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Re: new workouts

here's one I did on vacation at the beach:
I named it Beach Ball

run 400m
25 squats (holding 20lb med ball)
25 box jumps (holding 20lb med ball)
25 swings with med ball
4 rounds
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Old 05-14-2008, 12:30 PM   #16
Sean Dunston
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Re: new workouts

Quote:
Originally Posted by Jacob Cloud View Post
I'm gonna have to try that one eventually. Like it.

I'd like to see more 21-15-9's with 225lb squats and something else.
Jacob-
If you really want to kick your own A$$... do it three days in a row like this:

Day 1:
21-15-9
DL @ 225#
Burpees

Day 2:
21-15-9
Hang Cleans @ 135#
Push ups

Day 3:
21-15-9
Back Squats @ 225#
Pull ups

I am pretty sure you will be happy when the rest day comes!

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Old 05-14-2008, 01:30 PM   #17
Pat Webb
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Re: new workouts

thanks for all the workouts. keep them coming.

tried mine and started puking after round 5 and had to quit. i cut the weight on everthing so i could try and do it under an hr. was on pace to do it (28:41 for 5 rds). wall ball and thruster not a good combo. just enough situps to make be burp everytime i did them.

i'm not understanding the shuttle run. to me it sounds like it is only thirty yard. run 10 yrds/pick up shuttle/run 10 yrds/leave shuttle/run back 10yrds.
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Old 05-14-2008, 01:46 PM   #18
Daniel Olmstead
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Re: new workouts

made one up yesterday I called "You Don't Know Squat"

For time:
50 Air Squats
10 HSPU
50 Front Squat (45#)
10 HSPU
50 OHS (45#)
10 HSPU
50 Back Squat (45#)
10 HSPU
50 Air Squat
10 HSPU

...it hurt. Great way to mix a CF workout and practice at squat form.
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Old 05-14-2008, 02:17 PM   #19
Robert Gonzalez
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Re: new workouts

That shuttle run is only thirty yards
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Old 05-14-2008, 04:59 PM   #20
Benjamin Walsh
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Re: new workouts

Quote:
Originally Posted by Sean Dunston View Post
Jacob-
If you really want to kick your own A$$... do it three days in a row like this:

Day 1:
21-15-9
DL @ 225#
Burpees

Day 2:
21-15-9
Hang Cleans @ 135#
Push ups

Day 3:
21-15-9
Back Squats @ 225#
Pull ups

I am pretty sure you will be happy when the rest day comes!

Wow. Great idea, especially if you know you have a few days coming up on which you can't workout at all. I'm not sure one day of recovery would be enough for me.

I would make the push ups slapping push ups.
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