Double Horizontal Rows

All posts tagged Double Horizontal Rows

“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

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I ho, I ho it’s of to work we go!

Tracy and Kristen team up on the kettle crawler

“Haley”[8/22]

Posted by Ross Gilling on August 21, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 3 comments

[1.] Warm Up

Power

[2.] Strength/Skill

Ladder set of:

[5] Double Squat Thrusters or BB Thrusters

*KB’s – Men start at 2x12kg, women start at 2x15lbs. BB – Men start at 65lbs, women start at 35lbs. Perform 5 reps then increase load, continue to go up in weight until you can no longer complete 5 reps. Rest up 30 sec b/w sets.

[3.] Work Capacity

“Haley”

Perform 3 rounds for time of:

[400m/.25] Run

[20] Overhead Sumo Deadlift High Pulls [24kg/16kg]

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

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

For previous score see here: 3/22

[4.] Finisher

24,20,16,12,8 reps of:

Tuck Jumps

Jackknife Sit Ups

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The Champ is HERE!!!

“Caged”[8/16]

Posted by Ross Gilling on August 15, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 5 comments

[1.] Warm Up

“Barbell Jerk Warm Up”

1-3 rounds of:

[6] Jerk Squats

[6] Push Press

[6] Overhead Lands

[6] Front Squats

[6] Push Jerks

*Max load for this workout is 45lbs.

[2.] Strength

5 sets x 5 reps of:

BB Behind the Neck Push Jerks

[3.] Work Capacity

“Caged”

For time:

[10-1] Double Front Squats [2x24kg/2x16kg]

[1-10] Double Horizontal Rows [2x24kg/2x16kg]

Then…

[100] Double Unders / [300] Single Unders

[4.] Finisher

Mikko Couplet:

Hollow Rocks

Forearm Planks

*With a running clock perform HR’s for 30 sec, rest 15 sec, FP for 30 sec, rest 15 sec and so on for 6 minutes/8 intervals.

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“Sledge”[8/6]

Posted by Ross Gilling on August 5, 2011
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[1.] Warm Up

Power

[2.] Strength [load]

Perform 5 sets of:

[5] BB Sumo Deadlift High Pulls

[5] Weighted Ring Dips

*Alternate movements, rest 1-3 min b/w sets.

[3.] Work Capacity [time]

“Sledge”

Perform 4 rounds, each for time of:

[6] Double Dead Squat Cleans [2x20kg/2x12kg]

[12] Double Front Squats [2x20kg/2x12kg]

[6] Double Push Jerks [2x20kg/2x12kg]

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

*Rest exactly 60 sec b/w sets.

*See previous scores here: 4/29

[4.] Finisher [reps]

Perform a Tabata interval of:

Jackknife Sit Ups

*With a running clock perform maximum reps possible in 20 sec, rest 10 sec, max reps in 20 sec, rest 10 sec and so on for 4 minutes/8 work interval.

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Matt showing off his gymnastic skills

on wall climbs

 

“Long Haul”[7/29]

Posted by Ross Gilling on July 28, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 1 comment

[1.] Warm Up

Clean & Push Jerk

[2.] Strength [load]

Perform 6 sets x 6 reps of:

Double Dead Clean & Jerks

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

-Modify movement if required.

[3] Work Capacity [time]

“Long Haul”

Perform for time:

[500m] C2 Rower

[800m] Run

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

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

[96] Air Squats

[400m] Run

-Scale loads/reps and modify movements if required.

[4.] Finisher [couplet]

Perform 2-3 rounds of:

[20] Stationary Spiderman

[20] Lying Split Toe Touch

-Modify movements if required.

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Maddox power snatching

the 28kg with ease!

“KB Brooke”[7/18]

Posted by Ross Gilling on July 17, 2011
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[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.

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Sarah and Di going press for press

during Clusterishious