Browsing Archive: October, 2012

"Carving"

Posted by Lizelle Pool on Wednesday, October 31, 2012, In : October 2012 
3 Rounds of:

10 KB press - each side
20 Sandbag cleans
30 Second plank

3 Rounds of:

20 KB swings
20 Deadlifts
20 Mountain climbers - each side

3 Rounds of:

10 KB racked squats - each side
20 RDL
20 Spider steps - each side

Continue reading ...
 

"Crash course"

Posted by Lizelle Pool on Tuesday, October 30, 2012, In : October 2012 
2 Rounds of:

10 Bodyweight squats
10 Push ups
15 Mountain climbers - each leg

Then:

3 Rounds of:
15 Incline DB press
15 RDL

3 Rounds of:
15 Bent over rows
15 Weighted squats

Then:

30 seconds work/30 seconds rest - 3 continuous rounds of:

plank
t-stands
spider steps
Continue reading ...
 

"Endlessly"

Posted by Lizelle Pool on Thursday, October 11, 2012, In : October 2012 
3 Rounds of:

50 KB swings
10 TRX pull/fly combo
20 Bosu dips
12 Lateral lunges
15 Stationary lunges

Then:

3 Rounds of:
10 1 Arm KB swings
12 TRX push ups
30 Second wall sit
15 TRX explosive squat
Continue reading ...
 

"My kind"

Posted by Lizelle Pool on Wednesday, October 10, 2012, In : October 2012 
4 Rounds of:

12 Bulgarian split squats
7 Plank ups each side
10 Burpees
30 Second bosu plank ( feet and elbows on a bosu)

Then:

4 Rounds of:

15 TRX hamstring curls
10 TRX Knee tucks
10 Alternating TRX knee tucks
10 TRX pendulums
Continue reading ...
 

"Freaken Monday"

Posted by Lizelle Pool on Monday, October 8, 2012, In : October 2012 
5 Rounds of:

12 Bulgarian split squats - each leg
12 TRX rows
12 1 Arm KB swings - each arm
12 TRX push ups
30 seconds plank

Then:

10 minutes interval cycle

Then:

5 Rounds of:

12 Weighted step ups - each leg
12 TRX shoulder pulls
12 2 Handed KB swings
12 Incline push ups
30 seconds plank
Continue reading ...
 

"Cool down"

Posted by Lizelle Pool on Friday, October 5, 2012, In : October 2012 
Choose one of the following for today:

3 - 5km run

or

2km row

or

10km cycle

All out effort!
Continue reading ...
 

"Top to bottom"

Posted by Lizelle Pool on Thursday, October 4, 2012, In : October 2012 
This is a dumbell only workout. Go wild.

3 Rounds of 15 reps each of:

Shoulder press
Incline press
Bent over rows
Curls
Dips
High box step ups (Each leg)
RDL

Get your sweat on today
Finish, as ALWAYS, with stretching and foam rolling.

Continue reading ...
 

"Last minute"

Posted by Lizelle Pool on Wednesday, October 3, 2012, In : October 2012 
No time? No problem!

5 Rounds of:
30 seconds of work/15 seconds of rest.
Rest 1 minute between rounds.

KB swings
Plank
TRX push up
Single KB squat and press (Use both hands)
T-stands
TRX pulls
Continue reading ...
 

"Let it run"

Posted by Lizelle Pool on Tuesday, October 2, 2012, In : October 2012 
Nice easy day after yesterday's torture:

3 Rounds of the following:

50 Kettlebell swings x 3 sets
1000m row
Continue reading ...
 

"Starting time"

Posted by Lizelle Pool on Monday, October 1, 2012, In : October 2012 
Do 4 supersets of each of the following and move on to the next superset.
Rest as needed.

A1 - Kettlebell squat and press x 20
A2 - KB swing x 20

B1 - Single KB clean and squat x 10 each side
B2 - KB swings x 20

C1 - KB high pulls x 20
C2 - KB swings x 20
Continue reading ...
 
 

Tags

Categories

blog comments powered by Disqus