Double Windmills

All posts tagged Double Windmills

1/26/12 – “Juicer”

Posted by Ross Gilling on January 25, 2012
Posted in: EdgeFIT POD. Tagged: , , , . Leave a Comment

1.] Warm Up

2-3 rounds of:

[12] Back Step Ups [per leg]

[16] Overhead Swings

[200m] Elliptical

2.] Strength

__ reps x __ sets of:

Double Horizontal Rows

Str: 2-6 reps x 5, Hyp: 8-14 reps x 4, End: 16-20 reps x 3

3.] Work Capacity

“Juicer”

Buy In:

[20] GHD Sit Ups

20, 16 and 12 reps of:

Towel Alt. Knees to Elbows [per leg]

Hollow Floor Press

Deck Squats

Cash Out:

[20] GHD Back Extensions

4.] Assistance Work

2-3 rounds of:

[16] Double Windmills [per side]

[20] Seated Halos

5.] Metcon

1 set of:

[750m] C2 Rower

“Edith”[2/24]

Posted by Ross Gilling on February 24, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , . 3 comments

Warm Up

Power

Strength

[5x5] Double Windmills [5 per side]

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

Work Capacity

“Edith”

Perform maximum rounds possible in 16 minutes of:

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

[8] Elevated KB Push Ups

[12] Lunges

-Scale loads and modify movements as required, record total rounds completed.

Finisher

Perform a 4 minute 30/30 set of:

Seated Twists

-Perform maximum reps possible in 30 seconds, then rest 30 seconds, repeat x4, record total reps.

Post comments, loads, rounds and reps…

Misty is emerging as a possible threat to challenge the

top females at HQ as she demonstrates here cleaning double 12kg’s

in this weeks “Thor” workout. She also perform all the TGU’s with the 8kg!

One to watch…

Tuesday 11th January [Dangerous Brian]

Posted by Ross Gilling on January 11, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , . Leave a Comment

Warm Up

Perform 1-3 rounds of:

[20] Good Mornings

[20] Sit Ups

[30s] Forearm Plank

Strength

[5x5] Double Windmills [5 per side]

-Lift maximum load possible for allocated reps, rest as needed b/w sets.

Work Capacity

“Dangerous Brian”

Perform maximum rounds possible [MRP] in 16 minutes of:

[4] Renegade Ground to Overhead [snatch or clean & press, 2x20kg/88lbs]

[8] Double Bottoms Up Push Ups

[12] Overhead Swings [32kg/70lbs]

-Scale loads and modify movements as required.

-Post comments, loads, and rounds completed…

Edgefitter David hits a PR [personal record]

in the Front Squat [quadruple] with 170lbs

Wednesday 15th December

Posted by Ross Gilling on December 15, 2010
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 1 comment

Warm Up

Perform 16, 12, and 8 reps of:

Good Mornings

Jackknife Sit Ups

Seated Twists

Strength

[5x5] Double Windmills

-Lift maximum load possible for allocated reps, rest as needed b/w sets.

Work Capacity

Perform 4 rounds for time of:

[18] Box Jumps [24"]

[18] Slam Balls [20lbs]

[200m/.15] Run

[18] Burpees

[18] Sumo Deadlift Squat Cleans [16kg/35lbs]

-Scale loads and modify movements if required.

-Post comments, loads, and times…

Keeping it in the Family!

Alina and dad Rodrigo PODing together at HQ…