Browsing Archive: December, 2012

"Second"

Posted by Lizelle Pool on Friday, December 21, 2012, In : December 2012 
3 Rounds of 30 seconds work/10 seconds rest:

KB cleans
KB swings
Goblet squats
Suitcase deadlifts (L/R)
Side plank (L/R)
Push ups
Reverse lunges (L/R)
Body weight squats
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"a pinch of salt"

Posted by Lizelle Pool on Thursday, December 20, 2012, In : December 2012 
10 Rounds of:

5 Thrusters
10 Bent over rows
100m sprint

Enjoy!

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"Rudolf"

Posted by Lizelle Pool on Wednesday, December 19, 2012, In : December 2012 
5 Rounds of:

25 Burpees
25 Deadlifts
25 Push ups
25 Box jumps

Make sure you warm up well before this one! 
It is a cardio killer for a reason!

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"Buttercup"

Posted by Lizelle Pool on Tuesday, December 18, 2012, In : December 2012 
12 DB incline press
12 Step ups - each leg
x3

12 Bent over rows
12 RDL
x3

12 Front raises
12 Stationary lunges
x3

12 Dips
10 Bicep curl and shoulder press combo
x3

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"In the beginning"

Posted by Lizelle Pool on Thursday, December 13, 2012, In : December 2012 
10 step ups
25 kb swings
x4

15 trx rows
15 kb high pulls
x4

10 kb cleans
15 sumo deadlifts 
x4

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"Enthusiastic"

Posted by Lizelle Pool on Wednesday, December 12, 2012, In : December 2012 
Cycle 4km as fast as possible

Then:

4 Rounds of:

15 TRX bicep curls
15 TRX tricep extensions
25 Sandbag deadlifts

4 Rounds of:

15 Bosu bulgarian split squats
25 Sandbag bent over rows

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"Weird"

Posted by Lizelle Pool on Tuesday, December 11, 2012, In : December 2012 
15 Reps each, 3 Rounds of:

DB Y-shoulder press
DB bosu chest press
DB bent over rows
Mountain climbers
RDL
DB squats
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"Quick"

Posted by Lizelle Pool on Monday, December 10, 2012, In : December 2012 
5 rounds of:

21 bb deadlifts
21 kb swings
7 pause push ups

rapid finish:

10 trx rows
10 seconds rest
x8

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"Wizz"

Posted by Lizelle Pool on Thursday, December 6, 2012, In : December 2012 
4 Rounds of:

50 seconds of work and 10 seconds of rest - non stop for 4 rounds

This makes a nice 20 minute workout.

Body weight squats
TRX push ups
TRX lateral lunges
T-stands
TRX sumo squats

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"Great big boom"

Posted by Lizelle Pool on Wednesday, December 5, 2012, In : December 2012 
3 Rounds of:

10 KB cleans each side
20 Sandbag deadlifts
20 KB swings

3 Rounds of:

5 Heavy KB step ups each leg
15 Stability ball hamstring curls

3 Rounds of 30 seconds continues work:

Bodyweight squats
KB swings

3 Rounds of:

10 Incline push ups
10 Single leg sandbag bent over rows
10 Lateral lunges each leg

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"Great holidays"

Posted by Lizelle Pool on Tuesday, December 4, 2012, In : December 2012 
5 Mins as many rounds as possible of:

5 Walkouts
5 T-push ups
10 Mountain climbers
10 Body weight squats

Rest 90 seconds and repeat 2 more times.

That is it!

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"Kinda"

Posted by Lizelle Pool on Monday, December 3, 2012, In : December 2012 
3 Rounds of:

10 KB presses
10 KB cleans
20 TRX push ups

3 Rounds of:

10 Goblet squats
20 KB deadlifts
10 Step ups 

Rapid Finish:

5 minutes - keep doing this circuits continually for 5 minutes

5 Walkouts
5 T-push ups
10 Mountain climbers (each leg)
10 Body weight squats 


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