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All posts for the month July, 2011

“Wreckage”[8/1]

Posted by Ross Gilling on July 31, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , . 5 comments

[1.] Warm Up

Power

[2.] Strength [load]

Perform 5×5 reps of:

Barbell Back Squats

Weighted Pull Ups

*If you do not have a barbell perform double front squats and if you cannot do weighted pull ups use band for assistance or just go body-weight. Kipping is permitted.

[3.] Work Capacity [time]

“Wreckage”

Perform 3 rounds for time of:

[4] KB Muscle Ups [2x16kg/2x12kg]

[12] Double 1 Leg Deadlifts [2x32kg/24kg]

[20] Jackknife Sit Ups

[100m/200m/300m/400m] Run

*Round 1 run – 100m, round 2 – 200m, round 3 – 300m, round 4 – 400m.

[4.] Finisher [unbroken]

Perform 100 unbroken reps for time of:

Box Jumps [24"/18"]

*Choose a rep scheme from: 10×10, 5×20, 4×25, 2×50, 1×100 reps. There is a 10 minute time limit on this workout.

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EdgeFITer CB catching some

big air wakeboarding

“Blitzkreig”[7/30]

Posted by Ross Gilling on July 30, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , . Leave a Comment

[1.] Warm Up

Body-weight

[2.] Strength [Bw]

Perform 6 sets x 3 reps of:

Weighted Push Ups [elev. kb/std]

-Modify movement if required.

[3.] Work Capacity [time]

“Blitzkreig”

Perform for time:

[30] Double Squat Thrusters [2x24kg/2x16kg]

*Rest 3 minutes…

Perform 20, 16 & 12 reps for time of:

Slam Balls [20#/14#]

Box Jumps [24"/18"]

-Scale loads and modify movements if required.

[4.] Finisher [distance]

With a Partner perform 3 rounds of:

[20yd] Towel Plank Walks

-Modify movement if required.

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Vibrams Rock!

“Long Haul”[7/29]

Posted by Ross Gilling on July 28, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 1 comment

[1.] Warm Up

Clean & Push Jerk

[2.] Strength [load]

Perform 6 sets x 6 reps of:

Double Dead Clean & Jerks

*Lift maximum load possible for allocated reps, rest 1-3 min b/w sets.

-Modify movement if required.

[3] Work Capacity [time]

“Long Haul”

Perform for time:

[500m] C2 Rower

[800m] Run

[48] Double Horizontal Rows [2x20kg/2x12kg]

[72] Double Floor Press [2x20kg/2x12kg]

[96] Air Squats

[400m] Run

-Scale loads/reps and modify movements if required.

[4.] Finisher [couplet]

Perform 2-3 rounds of:

[20] Stationary Spiderman

[20] Lying Split Toe Touch

-Modify movements if required.

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Maddox power snatching

the 28kg with ease!

“The Eight”[7/28]

Posted by Ross Gilling on July 27, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , , . 2 comments

[1.] Warm Up

Perform 3 rounds of:

[4x] (4) V Ups + (4) Deck Squat + (4) Walkout Push + (4) Squat Thrusts

*Perform 4 V’s, 4 DS’s, 4 WPU’s & 4 ST’s, this equals 1 rep, repeat 3 more times to complete 1 round.

-Modify movements if required.

[2.] Strength [load]

Perform 5 sets x 5 reps of:

Barbell Bench Press

*Lift maximum load possible for allocated reps, rest 1-3 min b/w sets.

-Modify movement if required. 

[3.] Work Capacity [time]

“The Eights”

Perform 5 rounds for time of:

[8] Double Dead Power Cleans [2x24kg/2x16kg]

[8] Rainbow Slams [20#/14#]

[8] Double Push Jerks [2x24kg/2x16kg]

[8] Deck Squats

[8] Single Dead Snatches [2x24kg/2x16kg, 4 per side]

[8] Med Ball Squat Cleans [20#/14#]

-Scale loads and modify movements if required.

[4.] Finisher [reps]

Perform a 4 minute Tabata couplet of:

Double Unders / Single Unders

Seated Rainbows [12kg/8kg]

*With a running clock perform maximum DU’s in 20 seconds, rest 10 seconds, then perform maximum SR’s in 20 sec, rest 10 sec and so on for 4 minutes/8 work intervals.

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Mikko is KB ready!

“Wrong”[7/27]

Posted by Ross Gilling on July 26, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 4 comments

[1.] Warm Up

Power

[2.] Strength [load]

Perform 5 sets x 8 reps of:

Double/Quadruple 1 Leg Deadlifts [4 per leg]

Renegade Rows [4 per arm]

*Lift maximum load possible for allocated reps, rest 1-3 min b/w sets, alternate movements.

-Modify movements if required.

[3.] Work Capacity [time]

“Wrong”

Perform 4 rounds for time of:

[12] Burpees

[24] Knees to Elbows

[18] Box Jumps [24"/18"]

-Scale box height and modify movements if required. 

See previous scores here: 5/18

[4.] Finisher [triplet]

Perform 2-3 rounds of:

[8] Double Get Up Sit Ups [2x16kg/2x10kg]

[12] KB Jackknife Sit Ups [16kg/10kg]

[16] Pullover Knees to Chest [16kg/10kg]

-Scale loads and modify movements if required.

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Is there a mountain climber in the house?…

 

“Boulder”[7/26]

Posted by Ross Gilling on July 25, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 2 comments

[1.] Warm Up

Perform 3 rounds of:

[2:00] Single Russian Swings [60 sec per side]

*Rest 60 sec b/w rounds, attempt to increase load each round. 

[2.] Strength [load]

Perform 5 sets x 8 reps of:

Single Dead Clean + Single Racked Lunge + Single Press [4 reps per side]

*Lift maximum load possible for allocated reps, rest 1-3 min b/w sets.

-Modify movements if required. 

[3.] Work Capacity [time]

“Boulder”

Perform 3 rounds for time of:

[32] Lateral Push Ups [kb/std]

[32] Overhead High Pulls [24kg/16kg]

[32] Pull Ups

-Scale loads and modify movements if required.

[4.] Finisher [time]

Perform 100 unbroken reps for time of:

Jackknife Sit Ups

*Select a rep scheme e.g. 10×10, 5×20, 4×25, 2×50, 1×100.

-Scale reps and modify movement if required.

Post comments & scores…

Frankie Four Fingers

sucking wind after 200m sprints #2…

but he was off again within 60 sec!

That’s EdgeFIT!