Browsing Archive: December, 2013

"One more chance"

Posted by Lizelle Pool on Friday, December 20, 2013, In : December 2013 
rowing - 30 seconds hard/30 seconds easy x 10

Kettlebell swings - 30 seconds on/30 seconds off x 10

30 seconds work/30 seconds rest of:

Sandbag cleans 
Plank
x5 each
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"Pop out"

Posted by Lizelle Pool on Thursday, December 19, 2013, In : December 2013 
15/12/10/8/6 reps of:

1A BB bench press
1B 1 Arm DB bent over rows

Then:

10/8/6/4 reps of:

2A Deadlift
2B Military press
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"Aroma"

Posted by Lizelle Pool on Wednesday, December 18, 2013, In : December 2013 
50 Half Turkish Get Ups - alternate every 5 reps

Then:

15 Sandbags cleans
15 Push ups
x4

10 Incline push ups
20 Sandbag walking lunges - 10 sandbag on 1 shoulder and 10 on the other shoulder
x4

25 Kettlebell swings
10 Bulgarian split squats - each leg
x4

25 Kettlebell swings
1 Minute plank
x4
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"Like the holidays"

Posted by Lizelle Pool on Tuesday, December 17, 2013, In : December 2013 
15 Minutes of rowing - 30 seconds on/30 seconds off:

Then:

3 Rounds of:

20 Push ups
20 Alternating TRX pistols

4 Rounds of:

10 feet on stability ball push ups
12 Kettlebell RDL

3 Rounds of:

15 Stability ball roll outs
15 TRX rows


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"One of the best"

Posted by Lizelle Pool on Friday, December 13, 2013, In : December 2013 
5km row

then:

50 half turkish get ups - switch every 5th rep

2 x 50m waiter's walk each arm
2 x 50m farmer's walk 
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"Too great"

Posted by Lizelle Pool on Thursday, December 12, 2013, In : December 2013 
6 Rounds of:

6 Bent over rows
6 RDL
6 Cleans
6 Military press
6 Front squats

You can use a barbell, dumbbells or kettlebells for this.

Then:

10/8/6/4/4/4

Deadlifts


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"Flight of fancy"

Posted by Lizelle Pool on Wednesday, December 11, 2013, In : December 2013 
100 Push ups - sets and reps as needed

Then:

10 Snatches - each arm
25 Kettlebell swings
x4

10 Goblet squats
25 Kettlebell swings
x4

10 KB high pulls - each arm
25 Kettlebell swings
x4

15 RDL
25 Kettlebell swings
x4
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"Hustle"

Posted by Lizelle Pool on Tuesday, December 10, 2013, In : December 2013 
4 x 500m row
Rest 2 minutes between rounds

Then:

25 Kettlebell swings
15 BB bench press
x4

25 Kettlebell swings
15 BB bent over rows
x4

25 Kettlebell swings
10 Bulgarian split squats - each leg
x4
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"Tastes great"

Posted by Lizelle Pool on Monday, December 9, 2013, In : December 2013 
4 Rounds of:

500m Row
500m Run

Then:

5/5/5/5/5/5/5/5/5/5 reps of:

Alternating deadlift and hanging power cleans

Finish this one off with:

5 1 Minute planks
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"Amazing"

Posted by Lizelle Pool on Friday, December 6, 2013, In : December 2013 
7 Rounds of:

20 Slamballs
15 Wallballs
10 Push ups
5 Goblet squats

Then:
As many rounds of possible in 7 minutes of:

15 TRX rows
10 Walking lunges - each leg
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"Best in class"

Posted by Lizelle Pool on Thursday, December 5, 2013, In : December 2013 
10 Push ups
10 TRX rows
x4

500m Row

30 Seconds trx plank
20 Russian twists
x4

500m Row

10 Sandbag clean and press
20 Bridges

500m Row


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"Infused"

Posted by Lizelle Pool on Wednesday, December 4, 2013, In : December 2013 
This is a Dan John inspired workout.

35 Swings
12 BB press
15 Swings
12 Single arm bent over rows - left
35 Swings
12 Plate front raises
15 Swings
12 Single arm bent over rows - right
35 Swings
12 Step ups - left
15 Swings
20 Knees to chest
35 Swings
12 Step ups - right
15 Swings
40 Second plank
35 Swings
10 Goblet squats
15 Swings
12 Downward dog to cobra

x2
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"Fingers crossed"

Posted by Lizelle Pool on Tuesday, December 3, 2013, In : December 2013 
20 Push ups - use different variations
20 Walking lunges
x5

20 TRX rows
20 TRX hamstring runners
x5

20 KB swings
20 KB high pulls
x5
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"Love to win"

Posted by Lizelle Pool on Monday, December 2, 2013, In : December 2013 
5 Rounds of:

8 Sandbag snatches
8 Front squats
8 Good mornings
8 Bent over rows
8 Single leg RDL - Left/right

Then:

8/8/8/6/6/6
BB cleans

888/666 
BB upright rows
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