EdgeFIT Swing Warm Up

All posts tagged EdgeFIT Swing Warm Up

“Venom”[5/26]

Posted by Ross Gilling on May 26, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 5 comments

[1.] Warm Up

Swing

[2.] Strength

Option [a.][Sport]

Perform 4 x 2:30 sets of:

1 Arm Russian Swings

*Rest 1-2 min b/w sets.

-Record load and reps per set.

Option [b.] [Power]

Perform 6 sets x 6 reps of:

Double Russian Swings

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

[3.] Work Capacity [time]

“Venom”

Perform 10 rounds for time of:

[4] Deck Squat Burpees

[8] Pull Ups

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

[4.] Finisher [distance]

Perform a Mikko interval set of:

[6:00] Stationary Bike or Elliptical Trainer [30sec work/15 sec rest]

*With a running clock start perform maximum reps possible in 30 sec, rest 15 set, perform max reps possible in 30 sec, rest 15 sec and so on for 6 minutes/8 work intervals. 

-Modify movement if required. Record total distance travelled.

Post comments & scores…

Ross & Sarah with Owls Baseball Mascot

“Minted”[5/24]

Posted by Ross Gilling on May 24, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 6 comments

[1.] Warm Up

[a.] Swing or [b.] Clean

[2.] Strength

Option [a.][Sport]

Perform 4 x 2:30 sets of:

1 Arm Swing Cleans or Double Swing Cleans

*Choose 1 of the two movements, rest 1-2 min b/w sets.

-Record load and reps per set.

or

Option [b.][Olympic]

Perform 6 sets x 6 reps of:

1 Arm Dead Power Cleans or Double Dead Power Cleans

*Choose 1 of the two movements, rest 1-3 min b/w sets.

-Record heaviest load lifted.

[3.] Work Capacity [time]

“Minted”

Perform 4 rounds for time of:

[32] Sumo Squat Jumps [24kg/16kg]

[16] Air Bells [16kg/8-10kg]

[8] Burpee-Box Jumps [24"/18"]

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

[4.] Finisher [unbroken/time]

Perform 100 unbroken reps of:

Seated Twists [12kg/8kg]

*Perform either 10×10, 5×20, 4×25, 2×50, or 1×100 reps.

-Scale load and modify movement if required. Record load, rep scheme & time.

Post comments & scores…

My money’s on the redhead!

Bray, Lee and Maddox running sprints.


“Grandee”[5/14]

Posted by Ross Gilling on May 14, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . Leave a Comment

[1.] Warm Up

Swing

[2.] Strength [load/time]

Perform 11 sets [pyramid] for time of:

[6] Overhead Swings [16kg-36kg-16kg/8kg-28kg-8kg]

*Select a starting weight, perform 6 reps then increase the load by 4kg and perform 6 reps. Continue to increase the load for 6 sets and then work back down 4kg’s at a time finishing with 6 reps at your starting weight, this equals 11 sets.

-Modify movement if required. Record loads and time.

[3.] Work Capacity [rounds]

“Grandee”

Perform maximum rounds possible in 16 minutes of:

[8] Deck Squats

[12] Push Ups

[16] Butterfly Sit Ups

-Modify movements if required. Record time.

[4.] Finisher [distance]

Perform a Mikko interval set of:

[6:00] Summit Trainer [L8/L5]

*With a running clock climb slowly for 15 sec, then climb as fast as possible for 30 sec, climb slowly for 15 sec and so on for 6 minutes/8 work intervals.

-Modify movement if required. Record distance.

Post comments & scores…

Perry crushing the 20kg’s

on alternating bottoms up hang cleans!


“Proper Geezer”[5/9]

Posted by Ross Gilling on May 9, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , . 1 comment

[1.] Warm Up

Swing

[2.] Strength [unbroken]

Perform 100 unbroken reps of:

1 Arm Swing Clean & Jerks

*Attempt to perform all sets unbroken choosing from the following rep schemes: 10×10, 5×20, 4×25, 2×50, 1×100.

-Modify movements if required. Record rep scheme, load, and time.

[3.] Work Capacity [time]

“PROPER GEEZER”

Perform 20, 16, and 12 reps for time of:

Air Bells [16kg/8-10kg] / Wall Balls [20#,10ft/14#,9ft]

Pull Ups

Double Russian Swings [2x24kg/2x16kg]

Push Ups [elev. kb/standard]

Box Jumps [24"/18"]

-Scale loads and modify movements if required.

Previous Scores [1/31]

Misty: WB14#,8ft, 2″band, 2x8kg, 12″ – 18:58, Dianna: WB14#, 10ft,1″band, 2x12kg, 18″ – 20:00

Christy: WB14#, 7ft, 2″ band, 2x8kg, 12″ – 24:18, Brittany: 14#WB, 8ft, ring rows, 2x8kg, 18″ – 22:47

Tracy: WB14#, 9ft, ring rows, 2x10kg, 18″ – 14:54, Ross: WB20#, 10ft, 2x24kg, elevated kb push ups, 24″ – 11:39

Shawn: WB20#, 10ft, 2x16kg, 24″ – 17:27, David: WB20#, 10ft, 2x16kg, 24″ – 14:44

[4.] Finisher [reps]

Perform a Mikko interval couplet set of:

[6:00] Crossover Jackknife Sit Ups / KB L-Sit or Tuck Sit

*Perform maximum reps possible of jk’s for 30 sec, rest 15 sec, attempt to hold kb l-sit for 30 sec, rest 15 sec and so on for 6 minutes/8 intervals.

-Modify movements if required. Record total jackknives completed.

Post comments & scores…

Kristen and Lee

demonstrating two different versions

of knees to elbows

“Calamity”[4/27]

Posted by Ross Gilling on April 27, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 2 comments

[1.] Warm Up

Swing

[2.] Strength [reps]

Perform 3 sets of:

[1:00] 1 Arm Swing Cleans [30 sec per arm]

[1:00] 1 Arm Jerks [30 sec per arm]

[1:00] 1 Arm Swing Snatches [30 sec per arm]

*With a running clock perform 1:00 of cleans, 1:00 of jerks, 1:00 of snatches, then rest for 1:00 and repeat. 

-Lift maximum load possible [MLP] for maximum reps possible [MRP] for allocated sets. Record loads used and total reps per round.  

[3.] Work Capacity [time]

“Calamity”

Perform 4 rounds for time of:

[200m/0.13] Treadmill Sprints [10.0 incline/8.0 incline]

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

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

[16] Double Bent Rows [2x24kg/2x16kg]

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

[4.] Finisher [reps]

Perform a Mikko interval set of:

[6 min] Seated Twists & Jackknife Sit Ups

*With a running clock perform MRP in 30 sec of ST, rest 15 sec, perform MRP in 30 sec of JK’s, rest 15 sec and so on for 6 minutes. 

-Modify movements if required. Record total reps.

Post comments & scores…

CB crushing it!!!

1 arm bottoms up hang cleans

with 16kg/35lbs!!!


KB Continuous Circuit 0.1 [3/25]

Posted by Ross Gilling on March 25, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 3 comments

[1.] Warm Up

Swing

[2.] Work Capacity [rounds/reps]

KB Continuous Circuit 0.1

Perform MRP [maximum rounds/reps possible] in 20 minutes of:

[4] 1 Arm Swing Snatch [right] [20kg/12kg]

[4] 1 Arm Push Press [right]

[4] 1 Arm Overhead Lunge [right]

[4] 1 Arm Swing Snatch [left]

[4] 1 Arm Push Press [left]

[4] 1 Arm Overhead Lunge [left]

[4] 1 Arm  Swing Clean & Press [right]

[4] 1 Arm Racked Squat [right]

[4] 1 Arm Swing Clean & Press [left]

[4] 1 Arm Racked Squat [left]

*Do not set the kettlebell down during the 20 minute continuous set, if you do you must perform a 4 burpees penalty before resuming your set.

-Scale loads and modify movements if required. Record total rounds/reps.

[3.] Finisher [rounds/reps]

“Death by…”

Perform MRP of:

Box Jumps [24"/18"]

*With a running clock perform 1 rep at 0:00, 2 reps at 0:30, 3 reps at 1:00 and so on until you can no longer keep pace with the clock.

-Scale height and modify movement if required. Record total rounds/reps completed.

Post comments, loads, rounds/reps…

EdgeFIT HQ’s newest members…

Lump & Chunk!