Ring Dips

All posts tagged Ring Dips

“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

“Wide Out”[10/3]

Posted by Ross Gilling on October 2, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 1 comment

[1.] Warm Up

Body-weight

[2.] Strength/Skill

5 sets of:

[6] Handstand Push Ups or Handstands [against the wall]

[8] Over the Box Jumps [24"/18"]

[3.] Work Capacity

“‘Wide Out”

22,18,14,10,6 and 2 reps of:

Double Swing Squat Cleans [2x16kg/2x12kg]

[10yd] Shuttle Sprints

Ring or Kettle Dips

[4.] Finisher

5 rounds of: 

[60 sec] C2 Rower Sprints

Post comments & scores…

Speechless!!!

“Noodles”[9/27]

Posted by Ross Gilling on September 26, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , . 1 comment

[1.] Warm Up

Clean

[2.] Strength/Skill

Perform:

[5x5] Barbell Power Cleans (1-3 min rest b/w sets)

[3 x max] Ring Dips (60 sec rest b/w sets)

[3.] Work Capacity

“Noodles”

8 rounds of:

[20] Lunges

[200m] Run

[4.] Finisher

20,16 & 12 reps of:

Med Ball Sit Ups Throws [20#/14#]

Med Ball Seated Twist Throws [20#/14#]

-Post comments & scores…

The 9:30am group getting after it!…

“Catapult”[9/23]

Posted by Ross Gilling on September 22, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 2 comments

[1.] Warm Up

Body-weight

[2.] Strength/Skill

5 sets of:

[8] Renegade Clean & Press

[3] Ground to Upright Rope Climbs

[3.] Work Capacity

“Catapult”

Maximum rounds in 20 minutes of:

[6] Ring Dips

[8] Pull Ups

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

[.12] Elliptical Trainer (backpedal) [L14/12]

[4.] Finisher

3 rounds of:

[20] Pullover Knees to Chest [16kg/10kg]

[60 sec] Forearm to Push Up Plank

-Post comments & scores…

Grant and Lee suffering through bottom to bottom tabata squats

check out the facials!

Happy 23rd B’Day Lee!!!

 

“Triple-Dub”[8/26]

Posted by Ross Gilling on August 26, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , . 1 comment

[1.] Warm Up

Power

[2.] Strength/Skill

5 sets of:

[5] Double Front Squats or Barbell Front Squats

[15 sec] Stationary Bike Sprints [15/12]

*Perform FS’s then immediately jump on the bike and sprint for 15 sec, rest 1-3 min b/w supersets.

[3.] Work Capacity

“Triple-Dub”

Perform couplets 1,2 & 3 for time:

*C1: 16,12 & 8 reps of:

Double Floor Press [2x24kg/2x16kg]

Renegade Rows [2x24kg/2x16kg]

*C2: 16.12 & 8 reps of:

Ring Dips/KB Dips [elev. bu/elev.]

Pull Ups

*C3: 16,12 & 8 reps of:

Handstand Push Ups or Double Press [2x20kg/2x12kg]

Overhead High Pulls [24kg/16kg]

*There is no rest b/w couplets, once you’ve completed #1 move directly to #2 and so on.

*See previous scores here: 7/2

[4.] Finisher

Perform 8 rounds of:

Kettle Crawler Push [20sec work/20sec rest]

Post comments & scores…

Frankie’s on top of the world!…

Well, if the world were a 24″ box he would be.

“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