Slam Balls

All posts tagged Slam Balls

“Calamity”[9/22]

Posted by Ross Gilling on September 21, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 2 comments

[1.] Warm Up

Swing

[2.] Strength/Skill

3 sets of:

[2:00] Single Swing Cleans [60 sec per arm]

[2:00] Single Jerks [60 sec per arm]

[2:00] Single Swing Snatches [60 sec per arm]

-With a running clock perform 2:00 of cleans, 2:00 of jerks, 2:00 of snatches, then rest for 60 sec b/w sets. 

[3.] Work Capacity

“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]

-See previous scores here: 4/27

[4.] Finisher

20,16 & 12 reps of:

Single Get Up Sit Ups

Toes to Bar

-Post comments & scores…

Helen POD’s in Miami part dos…

Plank!

“Historic”[9/15]

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

[1.] Warm Up

Snatch

[2.] Strength/Skill

5 sets of:

[8] Double Half Snatch

[8] Broad Jumps

[3.] Work Capacity

“Historic”

For time:

[100] Tabata Lateral KB Jumps [2kb/1kb]

Then…

3 rounds on each side of:

[4] Single Cleans [32kg/20kg]

[4] Single Front Squats

[4] SIngle Push Press

[4] Single Overhead Lunges

[4] Single Squat Thrusters

Then…

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

[4.] Finisher

3 rounds of:

[16] GHD Back Extensions

[20] Windmills

Post comments & scores…

Ali crushing some GHD sit ups

 

“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?…

 

 

 

 

 

“Spit Up”[8/25]

Posted by Ross Gilling on August 24, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , . 1 comment

[1.] Warm Up

3 rounds of:

[12] Sumo Deadlift Squat Cleans

[12] Slam Balls

[2.] Strength/Skill

5,5,3,3,1,1 reps of:

Double Dead Clean & Jerks

[3.] Work Capacity

“Spit Up”

Maximum rounds in 12 minutes of:

[4] Double Dead Clean & Jerks [2x28kg/2x20kg]

[8] C2B Pull Ups

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

[4.] Finisher

4 rounds of: 

[2:00] C2 Rower

*Rest 2:00 b/w intervals.

Post comments & scores…

Baby Back Squats with Mikko

I love my Job!…

 

 

“Blitzkreig”[7/30]

Posted by Ross Gilling on July 30, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , . Leave a Comment

[1.] Warm Up

Body-weight

[2.] Strength [Bw]

Perform 6 sets x 3 reps of:

Weighted Push Ups [elev. kb/std]

-Modify movement if required.

[3.] Work Capacity [time]

“Blitzkreig”

Perform for time:

[30] Double Squat Thrusters [2x24kg/2x16kg]

*Rest 3 minutes…

Perform 20, 16 & 12 reps for time of:

Slam Balls [20#/14#]

Box Jumps [24"/18"]

-Scale loads and modify movements if required.

[4.] Finisher [distance]

With a Partner perform 3 rounds of:

[20yd] Towel Plank Walks

-Modify movement if required.

Post comments & scores…

Vibrams Rock!

“Darby”[5/11]

Posted by Ross Gilling on May 11, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , . 5 comments

[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