Browsing Archive: September, 2011

"All in good time"

Posted by Lizelle Pool on Thursday, September 29, 2011, In : September 2011 
1A 10 Barbell cleans
1B 10 Reverse lunges each leg
x4

2A 10 Barbell press
2B 40 Second wall sit
x4

3A 10 Clean and squat
3B 40 Second plank
x4

4 20 Burpee with barbell clean and press
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"up and down"

Posted by Lizelle Pool on Wednesday, September 28, 2011, In : September 2011 
4 Rounds of:

10 Windmills each side
10 Around the body KB passes each side x 2
10 Figure of eights each way (pass around the legs)
10 Renegade rows (each side)
10 Halo's alternating
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"Hard as nails"

Posted by Lizelle Pool on Tuesday, September 27, 2011, In : September 2011 
500m Row
800m Run

5 Rounds of:
10 Barbell cleans
20 Jumping lunges
15 Dips
10 Sumo deadlifts with high pulls
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"Mix it up"

Posted by Lizelle Pool on Monday, September 26, 2011, In : September 2011 

7 Rounds
30 Seconds each exercise
1 Minute break between rounds

TRX rows
Alternating KB swings
Push ups
1 Arm bent over rows
Box jumps


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"Fearsome Thursday"

Posted by Lizelle Pool on Thursday, September 22, 2011, In : September 2011 
3 Rounds of:

15 Goblet squats
10 Jumping lunges (Each leg)
60 Second wall sit
Rest 60 seconds between rounds

Then:
3 Rounds of:
10 Sandbag cleans
10 Burpees
200m run
Rest 60 Seconds between rounds

Then:
3 Rounds of:
60 Second plank
20 Swings
20 Russian twists
Rest 60 Seconds between rounds
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"It's in the bag"

Posted by Lizelle Pool on Wednesday, September 21, 2011, In : September 2011 
6 Rounds of:

20 Alternating sandbag shouldering
12 Kettlebell step ups
1 Sandbag clean with 5 Squats - sandbag in clean position x 5
15 TRX hamstring curls
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"Rapid Fire circuit"

Posted by Lizelle Pool on Tuesday, September 20, 2011, In : September 2011 

50 Swings each with:
8kg
12kg
16kg
20kg

Then:
20 KB swings
30 Second plank
12 TRX rows
20 Rotational deadlifts with a KB


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"300 time again!"

Posted by Lizelle Pool on Monday, September 19, 2011, In : September 2011 
Ultimate goal is 300 reps completed against time.
Have a ripper!

50 Cleans (this can be with a barbell, 2 dumbbells, 2 kettlebells or a sandbag)
50 Dumbbell shoulder to shoulder squat
50 Turkish get ups
50 Pull ups
50 Push ups
50 Mountain climbers
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"Rockstar"

Posted by Lizelle Pool on Saturday, September 17, 2011, In : September 2011 
Run 2km

Then:

100 Push ups
200 Squats
100 TRX pulls

Stagger as needed.

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"Don't sweat it"

Posted by Lizelle Pool on Thursday, September 15, 2011, In : September 2011 
Choose any of the following:
Swim/bike/Run/Row and do the following:

90 Seconds all out effort
60 Seconds recover

x6

Make sure you warm up properly before and cool down and stretch afterwards.
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"Lucky number 7"

Posted by Lizelle Pool on Wednesday, September 14, 2011, In : September 2011 
5 Rounds of:

7 Squats
7 Cleans each arm with a kettlbell
7 Push press
7 Deep push ups

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"A war with a wall"

Posted by Lizelle Pool on Tuesday, September 13, 2011, In : September 2011 

2km Row
50 Wall balls
1km Row
30 Wall balls
500m Row
20 Wall balls


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"Round the world"

Posted by Lizelle Pool on Monday, September 12, 2011, In : September 2011 
3 Rounds of:

50 Skips
30 Jumping lunges
10 Push ups
30 Slamballs
45 Second plank
10 Burpees

Run 200m between every second exercise
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"Death by Friday"

Posted by Lizelle Pool on Friday, September 9, 2011, In : September 2011 
50 Burpees
50 Box jumps
50 Floor wipers
50 clean and press  
 

50 Deadlifts
500 skips  

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"Craving goodness"

Posted by Lizelle Pool on Thursday, September 8, 2011, In : September 2011 
5 Rounds of 5 reps each of:

Barbell clean and press
KB Snatch
Sumo deadlift with high pull
Squats
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"Hoola"

Posted by Lizelle Pool on Wednesday, September 7, 2011, In : September 2011 
45 Seconds/15 seconds off
Alternating between:

Skipping
Swings
x10 each exercise
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"Fermented grapes"

Posted by Lizelle Pool on Tuesday, September 6, 2011, In : September 2011 

Today we focus on fast and hard.
Tabata protocol - 8 rounds of 20 seconds of work and 10 seconds of recovery.
If you do not have a stopwatch or timer, you do 10 repetitions of each and 10 seconds recovery.
Complete the 8 rounds of exercise 1 and then move on to exercise two and so on and so forth.

Reverse lunges
Planks
KB swings
Thrusters.

Enjoy!


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"Abrasion"

Posted by Lizelle Pool on Monday, September 5, 2011, In : September 2011 
7 Rounds of:

20 KB swings
10 Box jumps
20 Russian twists
10 Pike push ups
20 Sumo deadlift with high pulls
10 Jumping lunges
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"Killer killer, bum bum"

Posted by Lizelle Pool on Thursday, September 1, 2011, In : September 2011 
5 Rounds of:
30 Bodyweight walking lunges
10 Box jumps
12 Stability ball hamstring curls

5 Rounds of:
10 Reverse lunges (each leg)
15 Sumo squats

5 Rounds of:
10 KB swings
10 KB deadlifts
30 Second plank
Continue reading ...
 
 

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