Browsing Archive: October, 2009

"Rome"

Posted by Lizelle Pool on Friday, October 30, 2009, In : October 2009 
10 Rounds of:
5 Burpees
10 DB Snatches
15 Mountain climbers
20 DB swings
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"Viper"

Posted by Lizelle Pool on Thursday, October 29, 2009, In : October 2009 
Run 800m
Then:
4 Rounds of:
10 Sit ups
10 Reverse lunges
10 Push ups
10 Burpees
Then:
Run 2km
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"Johny Bravo"

Posted by Lizelle Pool on Wednesday, October 28, 2009, In : October 2009 
7 Rounds of:
21/18/15/12/10/8/6 reps of:
Mountain climbers
Reverse lunges
Jumping jacks
Burpees
Sit ups
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"Wild, wild west"

Posted by Lizelle Pool on Tuesday, October 27, 2009, In : October 2009 
2 Rounds, 1 minute per station:
Clean and press/Jumping jacks
Front squats/Push ups
DB swings/Lunges
Snatches/Burpees
Thrusters/Skips
Overhead squats/Mountain climbers
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"Platinum"

Posted by Lizelle Pool on Monday, October 26, 2009,
8 Rounds of:
10 Slamballs
10 Wallballs
10 Burpees
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"Easy day"

Posted by Lizelle Pool on Saturday, October 24, 2009, In : October 2009 
2.5 km run
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"Moonraker"

Posted by Lizelle Pool on Friday, October 23, 2009, In : October 2009 
3 Rounds of:
10 DB squats
10 Push ups
10 Burpees

Then...
3 Rounds of:
10 Split squats
10 1 arm rows
25 DB swings

Then...
3 Rounds of:
10 Clean and press
10 1 arm DB swings
10 Medicine ball crunches
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"Water break"

Posted by Lizelle Pool on Thursday, October 22, 2009, In : October 2009 
Choose any of the following:
Swim/bike/run/row

25 Minute time trail - complete best distance in time given.
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"Daisy de Melker"

Posted by Lizelle Pool on Wednesday, October 21, 2009, In : October 2009 
5 Rounds of:
10 Sumo deadlift with high pull
10 Supine pull ups
10 Bulgarian split squats (each side)

Then...
5 Rounds of:
10 Incline push ups
10 Russian twists

Then...
5 Rounds of:
20 DB swings
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"Max Pain"

Posted by Lizelle Pool on Tuesday, October 20, 2009, In : October 2009 

5 Rounds of 50/40/30/20/10 reps of:

Mountain climbers

Star jumps

Skips

Jumping lunges
Sit ups


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Monster

Posted by Lizelle Pool on Monday, October 19, 2009, In : October 2009 
100 Deadlifts
80 Sit Ups
60 Push Ups
50 Pull Ups

Stagger the reps as necessary
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VO2 Max

Posted by Lizelle Pool on Friday, October 16, 2009, In : October 2009 
Choose one of the following:

Swim
Bike
Run
Row

Record max distance in 20 minutes
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Rambo

Posted by Lizelle Pool on Thursday, October 15, 2009, In : October 2009 
Max Reps of:

Bosu Push Ups
Box Jumps
1/4 of Body Weight BB Press
1/4 of Body Weight Squats
Thrusters
Ball Crunches
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Mindset

Posted by Lizelle Pool on Wednesday, October 14, 2009, In : October 2009 
50 Burpees
4km Run
50 Burpees
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Pole Vault

Posted by Lizelle Pool on Tuesday, October 13, 2009, In : October 2009 
1 Round of:

5 Close Grip Pull Ups
15 Hanging Knee Raises
5 Wide Grip Pull Ups
15 Reverse Crunches
5 Reverse Grip Pull Ups
15 Ball Knee Tucks
5 Burpee Pull Ups
15 Russian Twists

Enjoy :)
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Black Jack

Posted by Lizelle Pool on Monday, October 12, 2009, In : October 2009 
8 Rounds of:

21 Deadlifts
21 Sit Ups
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Bosu Bully Thursday 8 October

Posted by Lizelle Pool on Wednesday, October 7, 2009, In : October 2009 
5 Rounds of:

12 Bosu Alternating DB press
12 DB Swings
12 Bosu Crab Walk
12 Reverse Lunges
12 Bosu Knee Ups
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Ama Glug Glug

Posted by Lizelle Pool on Wednesday, October 7, 2009, In : October 2009 
1 km Run
1 km Cycle
1 km Row

2 Rounds of:

50 Sit Ups
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Ball 'n All

Posted by Lizelle Pool on Tuesday, October 6, 2009, In : October 2009 
4 Rounds of:

20 Slam Balls
20 Push Ups
20 Wall Balls
20 Plank Ups
20 Dips
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Rabbit

Posted by Lizelle Pool on Monday, October 5, 2009, In : October 2009 
7 Rounds of:

10 Box jumps
10 Jumping Lunges
10 Star Jumps
10 Jumping Squats
10 Burpees
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Saturday 3 October

Posted by Lizelle Pool on Monday, October 5, 2009,
4km Run
60 sit ups
60 push ups
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"RIP" - Rest in Pain!

Posted by Lizelle Pool on Friday, October 2, 2009, In : October 2009 

Maximum reps/time of:

 

Wall sit (Max time)

Plank (Max time)

Push ups (Max reps)

Pull ups (Max reps

Boat pose (Max time)

Side bridge (both sides) max time

Plank ups (Max reps)


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"Max it out"

Posted by Lizelle Pool on Thursday, October 1, 2009, In : October 2009 

5 Rep max Thrusters – 7 Rounds


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