Unbroken KB KTE

All posts tagged Unbroken KB KTE

“Rip Tide”[6/3]

Posted by Ross Gilling on June 2, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 13 comments

[1.] Warm Up

Power

[2.] Strength [Power]

Perform 7 sets x 4 reps of:

Double Front Lunges

1 Arm or Double Bottoms Up Press

*You may perform all sets of squats prior to presses or you can alternate movements, rest 2-3 min b/w sets.

-Modify movements if required. Record heaviest load lifted.

[3.] Work Capacity [time]

“RIP TIDE”

Perform 10 rounds for time of:

[8] Double Sumo Deadlift High Pulls [2x16kg/2x8-10kg]

[12] Push Ups [elev. kb/standard]

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

-Scale loads and modify movements if required. Record load, rounds and reps.

See previous scores for “Rip Tide”[3/31] -  Here

[4.] Finisher [reps]

Perform a Tabata interval couplet of:

KB Pull Throughs

KB Knees to Elbows

*With a running clock perform max reps possible of pull throughs in 20 sec, rest 10 sec, perform max reps possible with your kb kte’s in 20 sec, rest 10 sec and so on for 4 minutes/8 intervals. 

-Scale load and modify movement if required. Record lowest rep score for each movement.

Post comments & scores…

Caleb takes a moment to reflect on his

POD performance at EdgeFIT Acadia…

“Yep I CRUSHED IT!!!”

“Bubbles”[5/28]

Posted by Ross Gilling on May 28, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 2 comments

[1.] Warm Up

Clean & Push Jerk

[2.] Strength

Option [a.][Sport]

Perform 4 sets x 2:30 of: 

1 Arm or Double Swing Clean & Jerks

-Record loads used and rep scores.

or

Option [b.][Olympic]

Perform 6 sets x 6 reps of:

1 Arm or Double Dead Power Clean & Jerks

-Record heaviest load lifted.

[3.] Work Capacity [time]

“Bubbles”

Perform 1-10 reps for time of:

Double Front Squats [2x24kg/2x16kg]

[20] Towel Swings [24kg/16kg]

*For towel swings perform 10 reps per direction, e.g. 10 to the right, 10 to the left = 20.

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

[4.] Finisher [unbroken]

Perform 100 unbroken reps of:

KB Knees to Elbows

*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…

EdgeFIT Acadia’s

 first group of Edgefitters

The SC revolution has begun!…

“Valley Commando”[5/20]

Posted by Ross Gilling on May 20, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , . 5 comments

[1.] Warm Up

Power

[2.] Strength [Power]

Perform 5 sets x 8 reps of:

Double Front Squats

Double Presses

*You may perform all sets of squats prior to presses or you can alternate movements, rest 2-3 min b/w sets.

-Modify movements if required. Record heaviest load lifted.

[3.] Work Capacity [time]

“Valley Commando”

Perform 5 rounds for time of:

[16] Double 1 Leg Deadlifts [2x32kg/2x24kg]

[48] Double Unders / Lateral KB Jumps

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

[4.] Finisher [unbroken]

Perform 100 unbroken reps of:

KB Knees to Elbows

*Perform 10×10 reps or 5×20 reps.

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

Post comments & scores…

EdgeFIT o Fox News Carolina!…

Hollywood lookout we’re coming for ya!!!

“Herb”[5/10]

Posted by Ross Gilling on May 12, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , . 3 comments

[1.] Warm Up

“Push Jerk Warm Up”

[6] Racked Jerk Squats

[6] Racked Jump Squats

[6] Chest Bumps

[6] Push Press

[6] Overhead Jerk Lands

[6] Push Jerks

*This warm up can be performed both 1 arm and with double kettlebells, for 1 arm version perform all movements on one side then switch sides.

[2.] Strength [load]

Perform 6 sets of:

[8] Double Push Jerks

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

[3.] Work Capacity [time]

“HERB”

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

Box Jumps [24"/18"]

Alternating Hang Snatches [2x20kg/2x12kg]

Chest to Bar Pull Ups

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

[4.] Finisher [unbroken]

Perform 100 unbroken reps for time of:

KB Knees to Elbows

*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.

Post comments & scores…

Tracy [aka energizer bunny],

rock solid in the double bottoms up plank!

“Sphinx”[4/26]

Posted by Ross Gilling on April 26, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 2 comments

[1.] Warm Up

Power

[2.] Strength [load]

Perform 5 sets of:

[5] 1 Arm-1 Leg Press [5 reps per arm, contra lateral]

*Contra lateral – press the kb with the opposite arm to the leg you are standing on e.g. stand on left leg and press with right arm.

-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]

“Sphinx”

Perform couplets 1,2, & 3 for time:

C1: Perform 8,6,4,2 reps of:

Double/Quadruple Sumo Deadlifts [2x36kg+2x16kg/2x36kg]

Pull Ups

C2: Perform 8,6,4,2 reps of:

Double Push Jerks [2x24kg/2x16kg]

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

C3: Perform 8,6,4,2 reps of:

1 Arm Dead Squat Snatches [24kg/16kg]

Burpee Over the KB Jumps [forward, 2kb's/1kb]

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

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

[4.] Finisher [unbroken]

Perform 100 reps for time of:

KB Knees to Elbows

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

-Modify movement if required. Record time.

Post comments and scores…

EdgeFIT Acadian’s in Action!

Mary, Caleb, and David getting work done!!