[1.] Warm Up
Burgener Warm Up
[2.] Strength/Skill
6 sets of:
[3] Barbell Squat Snatches
[10] Russian Swings
[3.] Work Capacity
“Metabolic”
3 rounds of:
[500m] C2 Rower
[400m] Run
[300] Single Unders
[4.] Finisher
3 rounds of:
[12] Double Get Up Sit Ups
[16] Good Mornings
[20] Seated Around the Body
-Post comments & scores…
Sarah busting out some thrusters
at Survival of the Fittest
[1.] Warm Up
[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.
Post comments & scores…
Is there a mountain climber in the house?…
[1.] Warm Up
[2.] Strength [unbroken]
Perform 100 unbroken reps for time [10 min limit] of:
Pull Ups
*Select a rep scheme from: 10×10,5×20,4×25,2×50,1×100.
-Modify movement/reps if required. Record rep scheme and time.
[3.] Work Capacity [load]
KB Strength Circuit 0.4
Perform 4 sets of:
[12] Double Alternating Lateral Squats
[12] Alternating Hang Cleans
[12] Double 1 Leg Deadlifts
[12] Alternating Floor Press
[12] Double Overhead/Front Lunges
[12] Double Sumo Deadlift High Pulls
*Choose a load and use it for the entire set. Lift heaviest load possible each set. Rest 60 sec b/w sets.
*For strength endurance perform 3 sets of 20 reps of each movement and rest 30 sec b/w sets.
-Modify movements if required. Record load for each set.
[4.] Finisher [couplet]
Perform 3 rounds of:
[12] Double Get Up Sit Ups [2x16kg/2x8kg]
[24] Pullover Knees to Chest [16kg/8kg]
-Scale loads and modify movements if required.
Post comments and scores…
Perry and Tim chillaxing post POD!
[1.] Warm Up
[2.] Strength [Power]
Perform 6 sets x 6 reps of:
Double Front Squats
Double Floor Press
*You may perform all sets of squats prior to presses or you can alternate movements, rest 2-3 min b/w sets.
-Modify movements if required. Record heaviest load lifted.
[3.] Work Capacity [time]
“Vulnerable”
Perform maximum rounds possible in 16 minutes of:
[200m/.13] Run
[12] Double Get Up Sit Ups [2x16kg/2x8kg]
[12] Renegade Rows [2x16kg/2x8kg]
-Scale loads and modify movements if required. Record load, rounds and reps.
[4.] Finisher [couplet]
Perform 20, 16 & 12 reps of:
GHD Back Extensions
[60sec] V Up Hold
-Modify movement if required.
Post comments & scores…
Ali EdgeFIT’s in Jamaica [pic #2]
Handstands on the beach… jealous much?!!
[1.] Warm Up
“Clean Warm Up”
Perform 1-3 sets of:
[8] Hang Shrugs
[8] Hang Muscle Cleans
[8] Racked Clean Lands
[8] Hang Power Cleans
[8] Hang Squat Cleans
*This warm up can be performed either 1 arm at a time or with double kb’s. For 1 arm perform all movements on one side then switch.
[2.] Strength [load]
Perform 5 sets of:
[5] Alternating Bottoms Up Hang Power Cleans [5 per arm]
*Rest 1-3 min b/w sets.
-Modify movement if required. Record heaviest load lifted.
[3.] Work Capacity [time]
“Darby”
Perform 3 rounds for time of:
[40] BOSU Mountain Climbers
[32] Slam Balls [20#]
[24] Jackknife Sit Ups
[16] Burpees
[8] Double Get Up Sit Ups [2x20kg/2x12kg]
-Scale loads and modify movements if required. Record time.
[4.] Finisher
Perform 3 rounds of:
[20] Good Mornings
[20] Windmills [10 per side]
-Modify movements if required.
Post comments & scores…
Matt and Frankie together again
Perform 3 rounds of:
[10] Halos
[10] Around the Body Pass
[10] Figure 8′s
[10] Lunge Pass Through’s
-Modify movements if required, use a moderate load.
Perform 5 sets of:
[5] Renegade Cleans [5 per arm]
-Lift maximum load possible [MLP] for allocated reps, rest 1-3 min b/w sets. Record heaviest load lifted.
Perform maximum rounds possible [MRP] in 12 minutes of:
[8] Burpees
[12] Double Get Up Sit Ups [2x16kg/2x8kg]
[16] Rainbow Slam Balls [20#/14#]
-Scale loads and modify movements if required. Record total reps/rounds completed.
4.1] Perform a Tabata interval for maximum reps possible of:
1 Leg Deadlifts [24kg/16kg]
*With a continuous running clock perform MRP in the first 20 sec, rest 10 sec, perform MRP in 20 sec and so on.
-Scale load and modify movement if required. Record lowest score.
4.2] Perform a Mikko interval for maximum distance possible [MDP] of:
[6 min] Treadmill Sprints
*With a continuously running treadmill jump on and run for 30 sec, then jump off and rest for 15 sec, jump on and run for 30 sec and so on.
-Modify movement if required. Record total distance covered after 6 minutes.
Post comments and scores…
Check out our logo for this summers
RiverEdge 5k & EdgeFIT Challenger event
June 25th, 2011.
