Deck Squats

All posts tagged Deck Squats

“Unbearable”[8/29]

Posted by Ross Gilling on August 28, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , . 4 comments

[1.] Warm Up

Body-weight

[2.] Strength/Skill

5 sets of:

[3] Weighted Pull Ups

[1] Kettle-Crawler Rope Pull

*Perform PU’s then immediately pull in the KBC, rest 1-3 min b/w supersets.

[3.] Work Capacity

“Unbearable”

On the minute:

[8] Push Ups

[6] Deck Squats

[4] Double Dead Power Cleans [2x28kg]

*Perform movements every minute until you can no longer keep up with the clock.

[4.] Finisher

100 unbroken reps of:

V Up Sit Ups

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

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Brayden’s first football game

“The Beginning”[8/17]

Posted by Ross Gilling on August 16, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , , , , . 6 comments

[1.] Warm Up

Body-weight

[2.] Strength

3 sets of:

[Max] Bar Hangs

[Max] Handstand Hold

*Rest 1-3 min b/w supersets.

[3.] Work Capacity

“The Beginning”

For time:

[24 cals] C2 Rower

[32] Air Bells [16kg/12kg]

[24] Jackknife Sit Ups

[32] Lateral KB Jumps [2kb/1kb]

[24] Sumo Deadlift High Pulls [32kg/24kg]

[32] Deck Squats

[24] Double Push Press/Jerks [2x20kg/2x12kg]

[32] Pull Ups

[24] Overhead Lunges [16kg/12kg]

[30yd] Towel Plank Walk [1 length of the gym]

[400m] Run

[4.] Finisher

3 rounds of:

[24] High Windmills

[24] Seated Twists

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EF Coach Lee hitting some burpees…

Please note Lee’s left glute. Is it not far larger than the right?!…

“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!

“Frantic Fifties”[7/7]

Posted by Ross Gilling on July 6, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , , , . 5 comments

[1.] Warm Up

Perform 16, 12, and 8 reps of:

Air Squats

Sumo Deadlift High Pulls

Butterfly Sit Ups

Double Floor Press

-Use a light to moderate load for loaded movements.

[2.] Work Capacity [time]

“Frantic Fifties” [This is our adaptation of CrossFit WOD "Filthy Fifty"]

[50] Elevated Sumo Squat Jumps [16kg/10kg, 2x6" boxes]

[50] Renegade Rows [2x12kg/2x8kg]

[50] Overhead Sumo Deadlift High Pulls [20kg/12kg]

[50] Step Ups [24"/18"]

[50] Jackknife Sit Ups

[50] Push Ups [dbl. bu/standard]

[50] Double 1 Leg Deadlifts [2x12kg/2x8kg]

[50] Air Bells [16kg/10kg]

[50] Deck Squats

[50] Lateral KB Jumps

-Scale loads/reps, and modify movements if required. Record loads and time.

See previous scores here: 2/14

[3.] Finisher [reps]

Perform a Tabata interval of:

Seated Twists [12kg/8kg]

*With a running clock perform maximum reps possible in 20 sec, rest 10 sec, max reps in 20 sec rest 10 sec and so on for 4 minutes/8 work intervals.

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Holly receiving her USA Kettlebell Lifting Rank VI Certificate

for the Single Snatch from her extremely proud coach!

“Stealth”[7/5]

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

[1.] Warm Up

Power [lunge version]

*Replace squats with lunges, e.g. front lunge, back lunge and lunge thruster.

[2.] Strength [Power]

Perform 5 set x 5 reps of:

Barbell Deadlifts or Double/Quadruple Sumo Deadlifts

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

-Modify movement if required. Record heaviest load lifted.

[3.] Work Capacity [rounds/reps]

“Stealth”

Perform maximum reps possible in 20 minutes of:

[4] Deck Squats

[8] Ring Dips or KB Dips [elev./standard]

[12] Pull Ups or Double Horizontal Rows [2x20kg/2x12kg]

-Modify movements if required. Record rounds and reps completed.

[4.] Finisher [time]

Perform 3 intervals for time of:

[0.75] Stationary Bike Sprints [L12/L10]

*Rest 90 sec b/w intervals.

-Modify movement/distance if required. Record times.

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Can you spot Brayden in this Pic?

“Slump”[6/28]

Posted by Ross Gilling on June 28, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 7 comments

[1.] Warm Up

Perform 4 x maximum rounds in 60 sec of:

[2] Sit Ups

[2] Push Ups

[2] Deck Squats

*Rest 60 sec b/w rounds.

-Modify movements if required.

[2.] Strength [BW/KB]

Perform 3 sets x 8 reps of: 

Ring Muscle Ups or KB Muscle Ups

*If you do not have ring muscle ups use bands for assistance. Rest 1-2 min b/w sets.

-Modify movement if required. Record load for KBMU’s.

[3.] Work Capacity [time]

“Slump”

Perform 3 rounds fo time of:

[500m] C2 Rower

[20] Double 1 Leg Deadlifts [2x32kg/2x24kg,10 per leg]

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

-Scale loads and modify movements if required. Record loads and time.

[4.] Finisher

Perform 16, 12 & 8 reps:

Gladiator Get Ups [12kg/8kg]

KB Sit Up & Twists [12kg/8kg]

-Scale loads and modify movements if required.

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DP smashing some Sumo DL’s at the Challenger!