Browsing Archive: July, 2013

"Rehabilitate"

Posted by Lizelle Pool on Wednesday, July 31, 2013, In : July 2013 
5 Rounds of 40 seconds of work/10 seconds of rest of:

KB swings
Sandbag alternating shouldering
KB Clean and press - left
KB Clean and press - right
Goblet squats

Then: - "Rapid End"

20 seconds work/10 seconds rest - 8 rounds of:

KB deadlifts

(you are going to feel this last one on your lower back!)


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"Done in time"

Posted by Lizelle Pool on Tuesday, July 30, 2013, In : July 2013 
5 Rounds of 45 seconds work/15 seconds rest of:

DB flies
Loaded side step ups - left
Loaded side step ups - right
Snatch - left
Snatch - right

Then:

3 Rounds of 35 seconds work/25 seconds rest of:

Double DB clean and press
DB squats
Continue reading ...
 

"Don't be fooled"

Posted by Lizelle Pool on Monday, July 29, 2013, In : July 2013 
5 Rounds of 30 seconds work/10 seconds rest of:

Double KB swings
Double KB cleans
Double KB alternating press
Double KB deadlift
Renegade rows

Then:

5 Rounds of 30 seconds work/10 seconds rest of:

Skipping
TRX push ups
TRX rows
Alternating reverse lunges
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"Right back"

Posted by Lizelle Pool on Friday, July 26, 2013, In : July 2013 
3 Rounds of 40 seconds work/20 seconds rest of:

DB snatch - left
DB snatch - right
Step up - left
Step up - right
DB squat and high pull

3 Rounds of 40 seconds work/20 seconds rest of:

Bulgarian split squats - left
Bulgarian split squats - 
Medicine ball diagonal wood chop - left
Medicine ball diagonal wood chop - right
Plank


Continue reading ...
 

"Some space"

Posted by Lizelle Pool on Thursday, July 25, 2013, In : July 2013 
8 Rounds of 40 Seconds work/20 seconds rest of:

Rowing

Then:

15 Russian twists
30 Second plank
x3

12 Double KB floor press
12 Sandbag front loaded good mornings
x3

15 Sandbag bent over rows
15 KB swings
x3
Continue reading ...
 

"Peachy"

Posted by Lizelle Pool on Wednesday, July 24, 2013, In : July 2013 
5 Rounds of 40 seconds of work/20 seconds of rest of:

DB squats
Single arm DB clean - left
Single arm DB clean - right
Incline push ups
DB alternating reverse lunges

Then:

"Rapid end"
5 Rounds of 30 seconds of work/30 seconds of rest:

Double DB clean and press
Continue reading ...
 

"Rough a tough"

Posted by Lizelle Pool on Tuesday, July 23, 2013, In : July 2013 
2km row

then:

5 rounds of 40 seconds of work/20 seconds of rest:

sandbag shouldering
alternating kb swings
sandbag alternating rotational lunges
walkouts
sandbag clean and press
Continue reading ...
 

"Important"

Posted by Lizelle Pool on Monday, July 22, 2013, In : July 2013 
8 Rounds of:

40 seconds work/20 seconds rest of:

Rowing
Alternating KB swings
Medicine ball woodchops
Stability ball roll ins
T-push ups
TRX prone angels
Surrenders 


Continue reading ...
 

"The robber"

Posted by Lizelle Pool on Friday, July 19, 2013, In : July 2013 
Called the robber because it it going to rob you of all your fat!

3 Rounds 45 seconds of work/15 seconds of rest:

Incline push ups
Bulgarian split squat - left
Bulgarian split squat - right
Bent over rows
Step up - left
Step up - right
Clean and press - left
Clean and press - right
DB deadlifts
Plank
Continue reading ...
 

"Battleground"

Posted by Lizelle Pool on Thursday, July 18, 2013, In : July 2013 
5 Rounds of:

150 skips
15 Goblet squats
15 Burpees
15 Push ups
15 Surrenders - each leg
15 Bent over rows
Continue reading ...
 

"The experts"

Posted by Lizelle Pool on Wednesday, July 17, 2013, In : July 2013 
3 Different 15 minute circuits today.

30 seconds of work and 30 seconds of rest.

Circuit #1:

Rowing - hard/easy
KB swings
Planks

Circuit #2:

Rowing - hard/easy
TRX push up
Mountain climbers

Circuit #3:

Rowing - hard/easy
Burpees
Surrenders
Continue reading ...
 

"Drive the impossible"

Posted by Lizelle Pool on Tuesday, July 16, 2013, In : July 2013 
3 Rounds 45 seconds of work, 15 seconds of rest

Alternating DB press
RDL
Bulgarian split squat - left
Bulgarian split squat - right
Alternating bent over row
Shoulder press - left
Shoulder press - right
Snatch - left
Snatch - right
DB squat
Continue reading ...
 

"A good day"

Posted by Lizelle Pool on Monday, July 15, 2013, In : July 2013 
3 Rounds of 40 seconds work and 20 seconds rest of:

DB flies
Step ups - left
Step ups - right
Bent over row - left
Bent over row - right
RDL
Upright rows
Reverse lunge - left
Reverse lunge - right
Double DB clean and press
Continue reading ...
 

"Works perfect"

Posted by Lizelle Pool on Friday, July 12, 2013, In : July 2013 
1500m row

30 seconds work/30 seconds rest

TRX squat and row
x5

Plank
x5

1000m row

30 seconds work/30 seconds rest

TRX sprinter's start
x5

KB swings
x5
Continue reading ...
 

"Emotionally intense"

Posted by Lizelle Pool on Thursday, July 11, 2013, In : July 2013 
3 Rounds - 40 seconds on/20 seconds off:

BB press
DB step up - left
DB step up - right
DB bent over row
DB clean and press - left
DB clean and press - right
Reverse lunge - left
Reverse lunge - right
Dips
Plate front raises
Continue reading ...
 

"Strategy"

Posted by Lizelle Pool on Wednesday, July 10, 2013, In : July 2013 
4 Rounds of:

500m row
15 TRX push ups
15 TRX squats
15 TRX pulls
15 TRX reverse lunges - each leg
15 TRX bicep curls
15 TRX tricep extentions
Continue reading ...
 

"How long"

Posted by Lizelle Pool on Tuesday, July 9, 2013, In : July 2013 
10 Minutes of Turkish Get Ups, one each arm, alternating

Then:

7 Rounds of:

10 Push ups
10 Jumping lunges
10 Bent over rows
10 Squat jumps

"Rapid End"

As many rounds as possible in 7 minutes of:

7 TRX rows
7 Sumo squats
30 Seconds plank
Continue reading ...
 

"Risking everything"

Posted by Lizelle Pool on Monday, July 8, 2013, In : July 2013 
3 - 5 Rounds of:

15 Dips
15 Push ups
15 Squats
15 Reverse lunges
15 Bent over rows
15 Y-press
15 High box step ups
15 Cross body high pulls
Continue reading ...
 

"Ladies man"

Posted by Lizelle Pool on Friday, July 5, 2013, In : July 2013 
100 skips
25 Box jumps
25 Lunges - each leg
100 skips
25 Push ups
25 TRX rows
100skips
25 dips
25 Knees to chest
100 skips
x2
Continue reading ...
 

"Misfit"

Posted by Lizelle Pool on Thursday, July 4, 2013, In : July 2013 
4 Rounds of:

20 Push ups
20 KB deadlifts
20 Dips
20 High box step ups
5 Snatches 
10 Clean and press
45 second plank

"Rapid end"

3 Rounds of:

7 TRX push ups
7 Double KB bent over rows
7 Push ups
Continue reading ...
 

"Right before"

Posted by Lizelle Pool on Wednesday, July 3, 2013, In : July 2013 
4 Rounds of:

10 Alternating DB press
10 Bent over rows
15 Knees to chest
10 RDL

4 Rounds of:

10 Single leg Sit squats - (modified pistols)
10 Prisoner reverse lunges - each leg
10 Alternating DB front raises
Continue reading ...
 

"Intentions"

Posted by Lizelle Pool on Tuesday, July 2, 2013, In : July 2013 
TRX circuit: - 15 reps each

TRX push ups
TRX rows
TRX sprinter's start
TRX tricep ext
TRX bicep curl
TRX reverse lunge
TRX Hamstring curls
TRX Mountain climbers

Then:

VO2 Max KB snatch - 20 seconds work/10 seconds rest
Complete this for a total of 20 minutes

Do the TRX circuit again.
Continue reading ...
 

"Hide in the shadow"

Posted by Lizelle Pool on Monday, July 1, 2013, In : July 2013 
10 Alternating DB press
10 DB squats
x4

10 Bent over rows
10 DB RDL
x4

10 Upright rows
10 DB step ups
x4

10 Dips
10 Knees to chest
x4
Continue reading ...
 
 

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