Browsing Archive: November, 2012

"My friend"

Posted by Lizelle Pool on Friday, November 30, 2012, In : November 2012 
10 Thrusters
15 Dips
x4

20 KB swings
20 KB deadlifts
x4

10 SB push ups
10 Reverse lunges - each leg
x4

20 Mountain climbers - each leg
10 1 Arm bent over rows - each arm
x4

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"Clean"

Posted by Lizelle Pool on Thursday, November 29, 2012,
5 rounds of:

20 swings
10 sandbag cleans

3 rounds of:

15 trx push ups
15 double kb bent over rows

3 rounds of:

15 trx rows
15 double kb rdl

rapid finish:

 1 min sandbag high pull
1 min alt reverse lunges
30 sec rest 
x2
 

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"Some work"

Posted by Lizelle Pool on Tuesday, November 27, 2012, In : November 2012 
4 Rounds of work:
40 seconds of work/20 seconds of rest

Bulgarian split squats (L/R)
Step ups (L/R)
Deadlift with upright rows
Slamballs
Stability ball push ups
Renegade rows

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"Over the top"

Posted by Lizelle Pool on Monday, November 26, 2012, In : November 2012 
3 Rounds of:

12 Stability ball DB press
12 DB squats

3 Rounds of:

12 Stability ball push ups
12 DB reverse lunges

3 Rounds:

12 Stationary lunges
15 TRX pulls

3 Rounds of:

30 Second ball plank
30 Second deadbug

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"Save yourself"

Posted by Lizelle Pool on Thursday, November 22, 2012, In : November 2012 
3 - 5 Rounds of:

10 Double KB swings
10 Sandbag on shoulder squats - each side
10 TRX assisted pistols - each side

3 - 5 Rounds of:

10 KB seesaw press
10 KB pullovers
20 Stability ball push ups

3 Rounds of:

10 KB windmills - each side
15 sec side plank - each side

Rapid Finish:

4 x 60 sec on 30 sec off - Sandbag clean + squat + overhead press

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"Joint"

Posted by Lizelle Pool on Wednesday, November 21, 2012, In : November 2012 
Day 3 of this week always means an easier day.

Mixed bag of kettlebell, sandbag, TRX and bodyweight work.

Just set the timer for 20 minutes, do 10 reps of each, rest as much as you like and enjoy the feeling of the body heating up slightly.

If you really feel run down, take a complete rest day or do an easy 20 minute walk.

Enjoy, tomorrow is hard again.

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"Bad guy"

Posted by Lizelle Pool on Tuesday, November 20, 2012, In : November 2012 
3 - 5 Rounds of:

10 Double KB bent over rows
10 Bosu Double KB press
10 TRX reverse grip rows

3 - 5 Rounds of:

10 Double KB squats
10 1 Leg RDL each side
10 Step ups each side

3 - 5 Rounds of:

10 Double KB press
10 Sandbag high pulls
10 Push ups

Rapid Finish:

1 min Double KB swings x 4
30 Second rest between intervals

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"Shock"

Posted by Lizelle Pool on Monday, November 19, 2012, In : November 2012 
3 Rounds of:

10 Push ups
1 min sprinter sprawls
12 Body weight squats

3 Rounds of:

30 Sec deadbug
15 TRX pulls
10 Alternating reverse lunges

3 Rounds of:

30/30/30 - work/work/rest
Mountain climbers
Plank

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"Get to it"

Posted by Lizelle Pool on Thursday, November 15, 2012,
3 rounds of: 

10 sandbag shouldering left
10 staggered push ups with left hand in front
10 sandbag shouldering right
10 staggered push ups with right hand in front

3 rounds of:

 10 kb snatches left
10 stationary lunges left
10 kb snatches right
10 stationary lunges left

3 rounds of:

10 kb high pulls left
15 sec side plank left
10 kb high pulls right
15 sec side plank right

Rapid end:

1 min sandbag rotational lunge with high pull
30 sec rest
1 min alt kb swings
30 sec rest
1 min sandbag deadlifts
30 sec rest
1 min ...
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"Easy day"

Posted by Lizelle Pool on Wednesday, November 14, 2012, In : November 2012 
Every third day we like to take a little step back and do a recovery workout or take a complete day off:

Today looks like this:

Stick shoulder rolls
Stick ups 
10 reps x 3

Mobility drills:

Head rolls
Shoulder rolls
Hip rolls
Knee rolls
Ankle rolls

Body weight warm up:

10 BW squats
10 Push ups
10 Reverse lunges each side
10 Mountain climbers
30 seconds plank

Set your timer for 20 minutes and do 5 reps each of the following:
Just run through the circuit and rest as needed until the 20 minutes are finished.

KB swi...
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"Sides"

Posted by Lizelle Pool on Tuesday, November 13, 2012, In : November 2012 
Starter:

As many rounds as possible in 10 minutes of:

5 KB clean and press each side

Conditioning:

3 Rounds of:

10 KB seesaw press each side
10 TRX rows

3 Rounds of:

10 Bent over rows
10 Decline push ups

3 Rounds of:

10 Double KB cleans
10 Bosu upside down push ups

Rapid end:

4 x 1 minute 1 arm swings (30 seconds each side) - 30 seconds rest between intervals

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"Wild one"

Posted by Lizelle Pool on Monday, November 12, 2012,
4 rounds of:

12 squats
12 push ups

4 rounds of:

15 1 arm swings right
30 sec plank
15 1 arm swings left
30 second plank

4 rounds of:

10 high pulls right
10 rtx 1 leg squats right
10 high pulls left
10 trx 1 leg squats left

Rapid end:

30 second clean and press each side x 4
30 second rest between circuits
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"Go"

Posted by Lizelle Pool on Wednesday, November 7, 2012, In : November 2012 
Today is a little bit of an easy day.
If you  feel like you need to rest the body completely, then do so, otherwise go for an easy jog or go walk the dog.

Alternatively, do the following:

  • Do a full body mobility drill session - this will include neck rolls, shoulder rolls, hip rolls, knee rolls, ankle roll and any other part that feels stiff and sore.
  • Do a simple bodyweight circuit of 10 reps each exercise of:
    •  Push ups
    • Squats
    • Reverse lunges
    • Shoulder push ups
    • Step ups
    • 30 Second down...

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"Slap in the face"

Posted by Lizelle Pool on Tuesday, November 6, 2012, In : November 2012 
Some grip work today.

4 Rounds of:

10 single arm bent over rows
30 seconds each arm of kb bottoms up position hold

4 Rounds of:

10 Single leg RDL
60 Seconds farmer's walk style hold with 2 KB's

4 Rounds of:

20 KB squats
20 TRX bicep curls

RAPID FINISH: (Yeah, new word!) - to cook your metabolic rate just a little more after the workout.

4 x 60 seconds of Sandbag shouldering - 30 seconds each side - rest 30 seconds between intervals
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"Tea in the morning"

Posted by Lizelle Pool on Monday, November 5, 2012, In : November 2012 
3 Rounds of:

20 TRX pulls
20 Sandbag bent over rows
20 Push ups

3 Rounds of:

20 Box jumps
100 Skips
10 Sandbag zecher position reverse lunges - each side

3 Rounds of:

1 Minute plank
30 Mountain climbers - each side
30 Second side plank - each side
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"Solid"

Posted by Lizelle Pool on Friday, November 2, 2012, In : November 2012 
3 Rounds of:

20 Sandbag snatches
10 1/2 TGU - each side

3 Rounds of:

20 Sandbag cleans
30 Second plank

3 Rounds of:

20 Sandbag high pulls
20 Mountain climbers

3 Rounds of:

20 Sandbag squat and press
20 KB swings
Continue reading ...
 
 

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