Double Unders

All posts tagged Double Unders

“KB Strength Circuit 0.5″[10/5]

Posted by Ross Gilling on October 4, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 1 comment

[1.] Warm Up

10 minutes practice of:

Double Unders

[2.] Strength/Skill

100 unbroken reps of:

Back Lunges

-Complete in as few sets as possible.

[3.] Work Capacity

“KB Strength Circuit 0.5″

4 rounds for load of:

[10] Strict Pull Ups (add weight if you are able)

[10] Single Bottoms Up Push Ups (feet on 12″ box, add weight if you are able)

[10] Double Bent Rows

[10] Double Push Press

[10] Double Horizontal Rows

[10] Ring Dips (add weight if you are able)

-Rest 60 sec b/w sets.

[4.] Finisher

3 rounds of:

[20] Hollow V Ups

[20] Towel Knees to Elbows Twist

Post comments & scores…

I ho, I ho it’s of to work we go!

Tracy and Kristen team up on the kettle crawler

“The Mirror”[9/30]

Posted by Ross Gilling on September 29, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 2 comments

[1.] Warm Up

Body-weight

[2.] Core

20, 16 & 12 reps of:

Sit Up & Twists

Towel Knees to Elbows

[3.] Work Capacity

“The Mirror”

First – 3 rounds of: 

[32] Double Unders / [96] Single Unders

[16] Single Overhead Squats [24kg/16kg, 8 reps per arm]

Then – 3 rounds of:

[16] Single Swing Snatches [24kg/16kg, 8 reps per arm]

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

[4.] Finisher

3 rounds of:

[30 sec] Kettle Side Planks [30 sec each side]

[20] Seated Rainbows

Post comments & scores…

Ali crushing handstand push ups…

She’s gymnasterific!!!

 

“Achilles”[9/10]

Posted by Ross Gilling on September 9, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . Leave a Comment

[1.] Warm Up

Push Jerk

[2.] Strength/Skill

7 sets of:

[1] KB/BB Push Jerks

[3.] Work Capacity

“Achilles”

For time:

[20,18,16,14,12,10,8,6,4,2] Slam Ball Squat Clean Slams [20#]

[2,4,6,8,10,12,14,16,18,20] Slam Ball Overhead Lunges [20#]

[20] Double Unders / [60] Single Unders

-In round #1 perform 20 SBSCS’s, 2 lunges and 20 double unders, in round #2 perform 18 SBSCS’s, 4 lunges and 20 double unders and so on until you reach 2 SBSCS’s, 20 lunges and 20 double unders.

*See previous scores here: 2/9

[4.] Finisher

100 unbroken reps of:

Pullover Knees to Chest [16kg/8kg]

*Select rep scheme from: 10×10,5×20,4×25,2×50,1×100.

-Post comments & scores…

Shawn hitting some bar muscle ups

“Psycho Cynthia” [9/1]

Posted by Ross Gilling on August 31, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 2 comments

[1.] Warm Up

Power

[2.] Strength/Skill

5 sets of:

[5] Barbell Sumo Deadlift High Pulls

[5] Box Jumps

*Alternate movements, rest 1-3 min b/w supersets.

[3.] Work Capacity

“Psycho Cynthia”

Perform 10 rounds for time of:

[6] Renegade Rows [2x20kg/2x12kg]

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

[10] Air Squat Jumps

[1-10] Double Dead Clean & Jerks [2x32kg/2x24kg]

-Perform one C&J in round 1, two in round 2, three in round 3 and so on up to 10.

[4.] Finisher

“20/20″

10 rounds of:

Double Unders / Single Unders

Post comments & scores…

CB getting her split on!…

“Cardiac Arrest”[8/31]

Posted by Ross Gilling on August 30, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , , , , , , , , , , . 5 comments

[1.] Warm Up/Flexibility

 

 

[25] Back Leg Swings [right]

[25] Back Leg Swings [left]

[2 mins] Pancake Split

[2 mins] Middle Split [use box assist if required]

[2 mins] Right Leg Split

[2 mins] Left Leg Split

*Check out this video from KStar [Mobility WOD] & Carl Paoli [Gymnastics WOD] for instruction on some of the above movements.

[2.] Work Capacity

“Cardiac Arrest”

For time:

[500m] C2 Rower

[20] Push Press/Jerks [2x20kg/2x12kg]

[20] Double Dead Cleans [2x20kg/2x12kg]

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

[100] Double Under  / [300] Single Unders

[20] Push Ups

[20] Pull Ups

[20] Slam Balls [20#/14#]

[800m] Stationary Bike [L15/L12]

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

[20] Overhead Swings [24kg/16kg]

[20] Burpees

[400m] Run

[3.] Finisher

Mikko Couplet of:

Hollow Rocks

Superman Hold

*With a running clock perform HR’s for 30 sec, rest 15 sec, perform SH for 30 sec, rest 15 sec and so on for 6 minutes.

Post comments & scores…

 

Anyone recognize these?…

 

 

 

 

 

“Snow Storm”[8/18]

Posted by Ross Gilling on August 17, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , , , . 1 comment

[1.] Warm Up

KB Clean

or

“Barbell Clean”

1-3 rounds of:

[6] Deadlifts

[6] Hang Shrugs

[6] Hang Pulls

[6] Hang Muscle Cleans

[6] Front Squats

[6] Hang Power Cleans

[6] Hang Squat Cleans

[2.] Strength

“Jacko Method”

3 reps every minute on the minute for 10 minutes of:

KB/BB Power Cleans

*Lift maximum load possible for allocated reps.

[3.] Work Capacity

“Snow Storm”

Perform 3 rounds for time of:

[12] Renegade Rows [2x20kg/2x12kg]

[16] Pull Ups

[20] Overhead Swings [24kg/16kg]

[24] Double Unders / [72] Single Unders

[20] Wall Balls [20lbs, 10ft/14lbs, 9ft]

[16] Push Ups [elev. kb/std]

[12] Ring Dips / Elevated KB Dips

*For previous scores see: 12/22/10

[4.] Finisher

3 x 3 minute rounds of:

[200m] Run

[Max] Box Jumps

*Rest 60 sec b/w rounds.

Post comments & scores…

Perry & Tim catching some early morning rays

before heading off to work