1 Arm Get Up Sit Ups

All posts tagged 1 Arm Get Up Sit Ups

KB Strength Circuit 0.1[6/8]

Posted by Ross Gilling on June 7, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 8 comments

[1.] Warm Up

Body-weight

[2.] Strength [Body-weight]

Perform 1 set every 30 seconds for 6 minutes of:

[4] Jumping Slam Balls [20#/14#] + [4] Box Jumps [30"/24"]

-Modify movements if required. 

[3.] Work Capacity [load]

KB Strength Circuit 0.1

Perform 4 rounds for load of:

[12] Alternating Press [6 per arm]

[12] Double Bent Rows

[12] Double Floor Press

[12] Seated Twist

[12] 1 Arm Get Up Sit Ups [6 per arm]

[12] Double Horizontal Rows

*Use the same load for each movement within a round, attempt to increase load each round, rest 60 sec b/w rounds. For Strength Endurance perform 20 reps per exercise. 

-Modify movements and reps if required. Record heaviest load.

See previous scores here: 3/21 

*Note reps have changed from 10-12 per exercise*

[4.] Finisher [time]

Perform 4 rounds of:

[400m/0.25] Sprints

*Rest 1:15 b/w rounds.

-Modify movements if required. Record times.

Post comments & scores…

What’s the hurry fellas?!


“Edith”[5/23]

Posted by Ross Gilling on May 23, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 13 comments

[1.] Warm Up

Power

[2.] Strength [power]

Perform 6 sets x 6 reps of:

Sumo Deadlifts [Double/Quarduple]

Double Press

*You may perform all sets of DL’s prior to PR or you can alternate movements, rest 2-3 min b/w sets.

-Modify movements if required. Record heaviest load lifted.

[3.] Work Capacity [rounds/reps]

“Edith”

Perform maximum rounds possible in 16 minutes of:

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

[8] Push Ups [elev. kb/standard]

[12] Lunges

-Scale loads and modify movements as required, record total rounds completed.

Previous Scores [2/24]

Misty: 2x8kg, standard push ups – 14+10, Ali: 2×15#, standard push ups – 14+12, Nancy: 2×15#, standard push ups – 10+20

Brittany: 2x10kg, standard push ups – 12+9, David: 2x16kg, kb push ups – 16+12, Christian: 2×15#, standard push ups – 13+13

David B.: 2×15#, standard push ups – 12+5 [12 mins], Ross: 2x20kg, elev. kb push ups – 18+18,

Shawn: 2x20kg, elev. kb push ups – 16 rounds

[4.] Finisher [reps]

Perform a Tabata interval set of:

1 Arm Get Up Sit Ups [12kg/8kg]

*With a running clock perform max reps possible with your right arm in 20 sec, rest 10 sec, perform max reps possible with your left arm in 20 sec, rest 10 sec and so on for 4 minutes/8 intervals. 

-Scale load and modify movement if required. Record load and lowest rep score.

Post comments & scores…

Ali hitting some unconventional overhead

squats on vacation in Jamaica Maaan!

KB Strength Circuit 0.1 [3/21]

Posted by Ross Gilling on March 21, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 3 comments

[1.] Warm Up

Olympic

[2.] Strength

Perform 5 reps every 30 seconds for 5 minutes of:

Double Dead Power Cleans

*With a running clock lift maximum load possible for 5 reps every 30 sec, you can change load during the workout if you wish to go heavier or lighter.

-Modify movement if required. Record load[s].

[3.] Work Capacity

KB Strength Circuit 0.1 [upper emphasis]

Perform 4 rounds for load of:

[10] Alternating Press [5 per arm]

[10] Double Bent Rows

[10] Double Floor Press

[10] Seated Twist

[10] 1 Arm Get Up Sit Ups [5 per arm]

[10] Double Horizontal Rows

*Use the same load for each movement within a round, attempt to increase load each round, rest 60 sec b/w rounds.

-Modify movements and reps if required. Record heaviest load.

[4.] Finisher

Perform MRepsP [maximum reps possible] in 5 minutes of:

Deck Squats

-Modify movements if required. Record total reps completed.

Post comments, loads, and reps….

Bottoms Up!!!

Frank, Mike, and Ali hitting KB knees to Elbows