EdgeFIT Olympic Warm Up

All posts tagged EdgeFIT Olympic Warm Up

“Cyclone”[5/3]

Posted by Ross Gilling on May 3, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 4 comments

[1.] Warm Up

Olympic

[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


“Hammerhead”[4/20]

Posted by Ross Gilling on April 20, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , . 2 comments

[1.] Warm Up

EdgeFIT Olympic Warm Up

[2.] Strength [load]

Perform 6 sets of:

[3] 1 Arm Dead Split Snatches [3 reps per side]

*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 [time]

“Hammerhead”

Perform 3 rounds for time of:

[12,16,20] Quadruple/Double Sumo Deadlifts [2x36kg+2x28kg,2x36kg+2x24kg,2x36+2x20kg/32kg,28kg,24kg]

[32] Lateral Over the KB Jumps [2kb's/1kb]

[16] LungingWall Balls [20#,10ft/14#,9ft]

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

[4.] Finisher [task]

Perform 3 rounds of:

[30 sec] Forearm Plank

[30 sec] Forearm Side Plank

[30 sec] Forearm Plank

[30 sec] Forearm Side Plank

*Perform all four planks unbroken, transition from one to the next, rest 30 sec b/w rounds.

-Modify movements if required. 

Post comments, loads, and times…

Dianna takes a short nap

after hitting a POD at HQ.

“Ellie”[4/15]

Posted by Ross Gilling on April 15, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , . 1 comment

[1.] Warm Up

Olympic

[2.] Strength [load]

[5x5] Double Hang Power Snatches

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

[3.] Work Capacity [time]

“Ellie”

Perform 6 rounds for time of:

[.20] Run

[20] 1 Arm Overhead Squats [28kg/20kg]

*Alternate arms on overhead squat each round, e.g. round 1 – right arm, rounds 2 – left arm and son on. You may not switch arms during a round.

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

Previous Scores [11/10]

Misty: [15lbs] – 22:00, CB: [20lbs, front squat] – 15:57, Anne: [20lbs, front squat] – 23:48, Dianna [18lbs] – 24:36,

David: [12kg] – 17:10, Ross: [24kg] – 14:49, Shawn: [12kg] – 20:50

[4.] Finisher [unbroken]

Perform 100 reps for time of:

1 Arm Dead Cleans [16kg/12kg]

*Choose from the following rep schemes: 10×10, 4×25, 2×50, or 1×100. Whichever you choose all sets must be performed unbroken, otherwise you must repeat the failed set.

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

Post comments, loads, and times…

Ali performing anchored double get up sit ups

with 2x12kg k-bells


“Bic”[4/4]

Posted by Ross Gilling on April 3, 2011
Posted in: Memorial POD's. Tagged: , , , , , , , , . 2 comments

[1.] Warm Up

Olympic

[2.] Strength [load]

[5x5] Double Dead Bottoms Up Power Cleans

*In order for reps to be valid both kb’s must be stabilized at the top of the movement with the knees and hips locked out, simply getting the bells up does not count as a good rep.

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

[3.] Work Capacity [time]

“Bic”

Perform 3 rounds for time of:

[600m/0.37] Run

[24] Bottoms Up Squat Thrusters [24kg/16kg]

[16] Push Ups [elev. dbl bu/standard]

-Scale load and modify movents if required. Record time.

[4.] Finisher

Perform 20, 16, & 12 reps of:

Knees to Elbows

Butterfly Sit Ups

-Modify movements if required.

Post comments, loads, and times…

Christopher Thomas [1978-2011]

Todays workout is dedicated to Christopher “Bic” Thomas,

a high school friend of mine

who sadly passed away last week at the young age of 32.

Rest in peace mate, our thoughts and prayers

are with you and your family…

“Throttle”[3/29]

Posted by Ross Gilling on March 29, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , . 5 comments

[1.] Warm Up

Olympic

[2.] Strength [load]

[5x5] Double Dead 1 Leg Cleans [5 per side]

-Lift MLP [maximum load possible] for allocated reps, rest 1-3 min b/w sets. Record heaviest load lifted.

[3.] Work Capacity [time]

“Throttle”

Perform 8 rounds for time of:

[32] Lateral KB Jumps

[16] Double Dead Power Snatches [2x16kg/2x10kg]

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

[4.] Finisher [unbroken]

Perform for time:

[100] Double KB Dips

*Choose a rep range and attempt to perform all sets unbroken: 100 reps, 2×50 reps, 4×25 reps, 5×20 reps, or 10×10 reps.

-Scale load and modify movement if required. Record time and rep sequence.

Post comments, loads, times and rep sequence…

Brittany & Shawn explode through some SDL’s

as Frank prepares to bust out some pull ups!

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