Browsing Archive: April, 2010

"Rocky vs Rambo"

Posted by Lizelle Pool on Friday, April 30, 2010, In : April 2010 
4 Rounds 15 reps of:
Sumo deadlift with high pull
Modified renegade rows
Knees to chest

4 Rounds 15 reps of:
Thrusters
Dips
1 min planks
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"Des"

Posted by Lizelle Pool on Thursday, April 29, 2010, In : April 2010 
4 Rounds 15 reps of:
Sumo deadlift with high pull
Push ups

4 Rounds 15 reps of:
Mountain climbers
Step ups

4 Rounds 15 reps of:
30 Second plank
Clean and press
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"Do it"

Posted by Lizelle Pool on Wednesday, April 28, 2010, In : April 2010 
Choose cardio of choice:

3 x 3 km
1 min rest between intervals

2 x2
1 min rest between intervals

1 x 1km

Best possible effort and distance with each interval

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"Freedom"

Posted by Lizelle Pool on Tuesday, April 27, 2010, In : April 2010 

100 Pistols (1 legged squats) each leg
100 Supine pull ups
50 Push ups

Stagger as you feel fit!


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"Why today?"

Posted by Lizelle Pool on Monday, April 26, 2010, In : April 2010 
5 Rounds of:
20 Swings
5 Push ups

5 Rounds of:
20 Jumping lunges
5 Supine pull ups

5 Rounds of:
20 Walking lunges
5 Box jumps

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"Fishy Friday"

Posted by Lizelle Pool on Friday, April 23, 2010, In : April 2010 
4 Rounds, 20 Reps of:

Bulgarian split squats
Slamballs
Wall balls
Thrusters
Clean and press

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"Affair of note"

Posted by Lizelle Pool on Thursday, April 22, 2010, In : April 2010 
10 x 200m run
1 Minute rest between runs

Then:
5 Rounds of:
10 Jumping lunges
10 Push ups
10 Dips
10 Plank ups
10 Surrenders
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"Screw you"

Posted by Lizelle Pool on Wednesday, April 21, 2010, In : April 2010 
1 Minute rouns of:
Skipping
Plank
Supine pull ups
Mountain climbers

1 Minute rest between rounds
5 Rounds
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"Thunderstorm"

Posted by Lizelle Pool on Tuesday, April 20, 2010,
1km Run

4 Rounds of:
30 Wall Balls
20 Dips
10 Step Ups L/R
5 Box Jumps

1 Km Row
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"Why?"

Posted by Lizelle Pool on Monday, April 19, 2010, In : April 2010 
3 Rounds:

10 Reps each of:
Body weight squats
Swings
Reverse lunge left
Swings
Reverse lunge right
Swings
Body weight squats
Cleans 
Reverse lunge left
Cleans
Reverse lunge right
Cleans
Body weight squats
Snatches
Reverse lunge left
Snatches
Reverse lunge right
Snatches

Continue reading ...
 

"Getting there"

Posted by Lizelle Pool on Friday, April 16, 2010, In : April 2010 
Choose your poison:
Swim/Bike/Run/Row

1 minutes on/1 minute off x 9

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"oh Poo"

Posted by Lizelle Pool on Thursday, April 15, 2010, In : April 2010 
21, 15, 12, 8, 21

Burpee pull ups
Alternating jump lunges
Thrusters
Supine pull ups with alternating knee ins
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"Combat this..."

Posted by Lizelle Pool on Wednesday, April 14, 2010, In : April 2010 
1 Minute per exercise
2 Minutes rest between rounds
5 Rounds:

Swings
Lunges
Push ups
Lunges
Swings
 
Continue reading ...
 

"Ma Se Hare"

Posted by Lizelle Pool on Tuesday, April 13, 2010, In : April 2010 

3 Rounds of:

1 minute plank
15 Bridges
10 T push ups L/R
20 Stability Ball Rollouts
30sec Medicine ball Planks
20 Bicyle kicks

8x 400m Run
2min rest between intervals


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"Raising the bar"

Posted by Lizelle Pool on Monday, April 12, 2010, In : April 2010 
4 Rounds of:
 
5 Pistols (L/R)
10 Cleans (L/R)
10 Push ups
5 Pistols (L/R)
10 Push press (L/R)
5 Pistols (L/R)
10 Snatches (L/R)
1 Minute plank

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"Now to sweat"

Posted by Lizelle Pool on Friday, April 9, 2010, In : April 2010 
Bike/Run/Row:

4 x 4 minutes heavy interval - 2 minutes rest between intervals

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"Real revenge"

Posted by Lizelle Pool on Thursday, April 8, 2010, In : April 2010 
20 Plank ups
20 Bulgarian split squats
20 Dips
20 Knees to chest
20 Box jumps
20 Push ups
20 Sumo deadlift with high pull
200m run

x3

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"30 Second chaos"

Posted by Lizelle Pool on Wednesday, April 7, 2010, In : April 2010 
5 Rounds - 30 seconds each exercise of:
Glide mountain climbers
Sit ups
KB floor press right (DB press)
KB floor press left
Swings
KB step ups right
KB step ups left
Glide outs

Rest 30 seconds between rounds

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"Health cocktail"

Posted by Lizelle Pool on Tuesday, April 6, 2010, In : April 2010 
4 Rounds of:
25 Sit ups
25 Clean and press

Then:
4 Rounds of:
20 Swings
20 Supine pull ups

Then:
4 Rounds of:
15 Bulgarian split squats
15 Push ups

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The Pickled Easter Bunny

Posted by Lizelle Pool on Thursday, April 1, 2010, In : April 2010 
3km Run

100 Bulgarian split squats (50 per leg)
100 Slam Balls
100 Sit Ups

Stagger as you feel necessary.

Continue reading ...
 
 

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