Sumo Squat Jumps

All posts tagged Sumo Squat Jumps

“KB Brooke”[7/18]

Posted by Ross Gilling on July 17, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . Leave a Comment

[1.] Warm Up

Power

[2.] Strength [Power]

Perform for maximum loads:

[2-12-2-24-2-32] Double/Quadruple Sumo Deadlifts

*Lift maximum load possible each set for allocated reps, rest 1-3 min b/w sets.

-Scale reps and modify movement  if required. Record loads.

[3.] Work Capacity [time]

“KB Brooke”

Perform 5 rounds, each for time of:

[16] Double Horizontal Rows [2x20kg/2x12kg]

[24] Double Floor Press [2x20kg/2x12kg]

[32] KB Knees to Elbows

[36] Sumo Squat Jumps [20kg/12kg]

*Rest exactly 2 minutes b/w rounds.

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

[4.] Finisher [couplet]

Perform:

[10-1] Jackknife Sit Ups

[1-10] Alternating V Ups [ever 2 equals 1 rep]

*Perform 10 jk’s, 1 v up, 9 jk’s, 2 v ups and so on until you reach 1 jk and 10 v ups.

-Modify movements if required.

Post comments & scores…

Sarah and Di going press for press

during Clusterishious

 


“Caution Tape”[6/17]

Posted by Ross Gilling on June 16, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , . 5 comments

[1.] Warm Up [kb complex]

Perform 2 rounds of:

[20] Around the Body Pass [10 per direction]

[20] Russian Swings

[20] 1 Arm Swing Cleans [10 per side]

[20] Lunge Pass Through to Holds [10 per side]

[20] 1 Arm Presses [10 per side]

[20] Sumo Deadlift High Pulls

*Perform both rounds without setting the kettlebell down, use a light to moderated load.

[2.] Work Capacity [time]

“Caution Tape”

Perform for time:

[96] Double Horizontal Rows [2x20kg/2x12kg]

[96] Double Floor Press [2x20kg/2x12kg]

[96] Sumo Squat Jumps [20kg/12kg]

[96] Goblet Overhead Lunges [20kg/12kg]

*There is a 25 minute time limit on this workout, if you are unable to complete it in that time record the total number of reps completed.

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

[3.] Finisher [couplet]

Perform 3 rounds of:

[16] GHD Back Extensions or Good Mornings

[20] KB Pulse Ups

-Modify movements if required.  

Post comments and scores…

Anne and Di squatting some serious weight!!!

“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.


Saturday Morning Throw-down! [DP]

Posted by Ross Gilling on December 10, 2010
Posted in: EdgeFIT POD. Tagged: , , , , , . 1 comment

Warm Up

EdgeFIT Olympic

Strength [Olympic]

[10x2] Double Push Jerks

-Lift maximum load possible for all sets, rest exactly 60  seconds b/w sets.

Work Capacity

“DP”

Perform 5 rounds for time of:

[40] Sumo Squat Jumps [24kg/53lbs]

[30] Lateral KB Jumps [2kb's]

[20] Overhead Swings [24kg/53lbs]

-Scale loads and modify movements if required.

-Post comments, loads, and times…

“DP” Demo Video

*Note we have modified DP slightly since this video

replacing the suitcase jump squats with sumo squat jumps and OHSDLHP’s with OH Swings.

CB showing good form on the double dead snatch

with the 8kg sport bells…