[1.] Warm Up
[2.] Strength/Skill
5 sets of:
[5] Barbell Press
[5] Burpees
*Alternate movements, rest 1-3 min b/w supersets.
[3.] Work Capacity
“Hector”
20, 16 & 12 reps of:
Double/Quadruple Sumo Deadlifts [104kg/72kg]
1 Arm Overhead Squats [32kg/20kg]
See previous scores here: 2/15
[4.] Finisher
3 rounds of:
[10] Toes to Bar
[20] Seated Twists [16kg/10kg]
[30] Sit Ups
Post comments & scores…
Kettle Brothers DP & Shawn
reunited
[1.] Warm Up
Perform 16, 12 & 8 reps of:
GHD Sit Ups or Bottoms Up Get Ups
GHD Back Extensions or Good Mornings
Lateral Windmills
-Use a light to moderate load for windmills.
[2.] Work Capacity [load]
“Kettlebear Complex”
Perform 5 rounds for weight and time of:
1 Arm Hang Power Clean or Double Hang Power Cleans
1 Arm Front Squat or Double Front Squats
1 Arm Push Press or Double Push Press
1 Arm Overhead Squat or Double Overhead Squats
1 Arm Hang Power Snatch or Double Hang Power Snatches
*For 1 arm perform 1 rep of each movement sequentially on the right arm then switch hands without setting the k-bell down and perform each movement in sequence on the left arm, this equals 1 rep, 4 reps equals 1 round.
*For doubles perform 1 rep of each movement sequentially, this equals 1 rep, 4 reps equals 1 round.
*You may set the k-bell down b/w rounds but not during a round, if you do so you must start that round over. You may increase or decrease the load from round to round, e.g. round 1: 20kg, round 2: 24kg, round 3: 20kg etc.
-Modify movements if required. Record loads and time.
[3.] Finisher [time]
Perform 3 rounds each for time of:
[250m] C2 Rower
*Rest 60-90 sec b/w rounds. Record times.
Post comments and scores…
RiversEDGE 5k & EdgeFIT Challenger
are only a couple of days away!
Are you ready for this?…
[1.] Warm Up
[2.] Strength [load]
Perform 1 rep every 30 seconds for 8 minutes of:
[2] Double Hang Cleans + [1] Double Push Jerks
*Lift maximum load possible for allocated reps.
-Modify movements if required. Record heaviest load lifted.
[3.] Work Capacity [time]
“Kettlefodder”
Perform for time:
[20] Double 1 Leg Deadlifts [2x36kg/2x28kg]
[200m/.13] Run
[20] Overhead Sumo Deadlift High Pulls [24kg/16kg, 10 per side]
[200m/.13] Run
[20] 1 Arm Overhead Squats [24kg/16kg, 10 per side]
[200m/.13] Run
[20] Deck Squats
[60] Double Unders / [180] Single Unders
[20] Pull Ups [c2b/standard]
[200m/.13] Run
[20] Lateral Over the Box Jumps [24"/18"]
[200m/.13] Run
[20] Double Dead Squat Cleans [2x24kg/2x16kg]
[200m/.13] Run
-Scale loads and modify movements as required.
[4.] Finisher [Tabata/Unbroken]
Perform a Tabata interval set of:
[4:00] Unbroken No Hands V Ups [feet and hands don't touch the ground throughout the entire set]
*With a running clock perform maximum reps possible [MRP] in 20 sec, the rest 10 sec [in v up hold position], perform MRP in 20 sec, rest 10 sec and so on for 4 minutes/8 work intervals.
-Modify movement and intervals if required. Record lowest rep score.
Post comments and scores…
Christian P. giving the KB some serious hang time
on Air Bells!
[1.] Warm Up
[2.] Strength [load]
Perform 5 sets of:
[2] 1 Arm Dead Muscle Snatches + [4] 1 Arm Dead Power Snatches + [6] 1 Arm Dead Squat Snatches
*Perform 2x muscle snatch, then 4x power snatch, then 6 squat all unbroken.
-Modify movements if required, rest 1-3 min b/w sets. Record heaviest load lifted.
[3.] Work Capacity [time]
“CYCLONE”
Perform 24, 16, and 8 reps for time of:
1 Arm Overhead Squats [24kg/16kg] / Advanced – Double Overhead Squats [2x20kg/2x12kg]
Pull Ups
-Scale loads and modify movements if required. Record loads & time.
Previous Scores [3/15]
Ali: 1 arm oh squat [8kg], 2″ – 6:57, Brittany: 1 arm oh squat [12kg], 2″ [16,8,4 reps on pull ups] – 11:43, Ross: double oh squat [2x20kg] – 7:22, Shawn: 1 arm oh squat [24kg] – 6:49, David: 1 arm oh squat [20kg] – 7:50
[4.] Finisher [reps]
Perform a Tabata interval set for:
[4:00] Pullover Knees to Chest
*With a running clock perform maximum reps possible in 20 sec, rest 10 sec, MRP in 20 sec, rest 10 sec and so on for 4 minutes/8 intervals.
-Modify movement if required. Record lowest rep score.
Post comments & scores…
Ali showing good form
on the double overhead lunge
with 2x12kg’s
Warm Up
Perform 4 sets of:
[6] Double Sumo Deadlift High Pulls
[6] Double Dead Cleans
[6] Double Front Squats
[6] Double Push Press
[6] Double Hang Snatches
[6] Double Squat Thrusters
-Begin with a moderate load and attempt to increase it each set, rest 60 sec b/w sets.
Work Capacity
“Cyclone”
Perform 24, 16, and 8 reps for time of:
1 Arm Overhead Squats [24kg/16kg] / Advanced – Double Overhead Squats [2x20kg/2x12kg]
Pull Ups
-Scale loads and modify movements if required. Record time.
Finisher
Perform a Tabata set of:
KB Side Plank
-With a running clock hold a side plank for 20 sec, rest for 10 sec, then repeat. Alternate arms each set.
*Advanced athletes rest in a push plank.
Post comments, loads, and times…
The Shoulder Press [top position]
*Note the active shoulder shrug and
alignment of the kettlebells directly over the shoulders
Warm Up
Perform 1-3 sets of:
[6-1] Strict Pull Ups [advanced - add weight or perform L-Pull Ups]
-Perform 6 pull ups, rest, perform 5 pull ups, rest, perform 4 pull ups, rest, and so on up to 1 pull ups. If you don’t have strict pull ups us a band for assistance.
Work Capacity
“Hector”
Perform 20, 16, and 12 reps for time of:
Double/Quadruple Sumo Deadlifts [104kg/84kg]
1 Arm Overhead Squats [32kg/20kg]
-Scale loads and modify movements as required.
Finisher
Perform:
[20] Lying Knees to Elbows-Sit Ups
[30 sec] KB Tuck Sit [advanced - KB L-Sit]
[20] Lying Knees to Elbows-Sit Ups
[30 sec] KB Tuck Sit
-Modify movements if required.
Post comments, loads, and times…
Nancy makes the pull ups look effortless
with her excellent kipping motion and core control.
