Browsing Archive: June, 2013

"The fallen"

Posted by Lizelle Pool on Friday, June 28, 2013, In : June 2013 
10 Minutes of Turkish Get Ups
1 Get up each arm until the 10 minutes are up.

Then:

15 KB high pulls
10 KB deadlifts
x4

10 Alternating clean and press
10 Racked KB reverse lunges - each leg
x4
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"Can't live"

Posted by Lizelle Pool on Thursday, June 27, 2013, In : June 2013 
3 Rounds:

10 Sandbag staggered stance cleans
10 Sandbag staggered stance bent over rows
10 Sandbag staggered stance push press
10 Sandbag staggered stance reverse lunge

Repeat the whole sequence on the other side

then:

3 Rounds:

10 TRX rows
20 Hands touch the floor bodyweight squats
10 TRX push ups
10 T-stands - each side

Then:

3 Rounds of:

20 Double KB swings
10 Seesaw press
10 Alternating KB renegade row - each side
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"Advised"

Posted by Lizelle Pool on Tuesday, June 25, 2013, In : June 2013 
15 KB swings x 10 rounds - 10 seconds rest between sets

3 Rounds each of:

1A 10 Stability ball push ups
1B 30 Seconds stability ball plank

2A Sandbag shoulder press
2B Sandbag front lunges

3A 15 Stability ball roll ins
3B 10 Sandbag reverse lunges

4A 10 Stability ball stir the pot - each side
4B Sandbag stationary lunges
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"Mine"

Posted by Lizelle Pool on Monday, June 24, 2013, In : June 2013 
TRX circuit:

10 TRX pulls
10 TRX push ups
10 TRX sprinter's start - each leg
10 TRX bicep curls
10 TRX tricep extensions
10 TRX reverse lunges - each leg

KB circuit:

10 KB around the world
10 Sumo squats
10 2 handed swings
10 Single arm swings - each arm
10 Alternating swings - each hand
10 KB high pulls
10 Reverse lunges - each leg

Sandbag circuit:

10 Sandbag shoulder press
10 Sandbag shouldering
10 Sandbag squats
10 Sandbag surrenders

Go through each circuit once, that is one round
Do 3 rounds


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"Fall back on"

Posted by Lizelle Pool on Friday, June 21, 2013, In : June 2013 
21/18/15/12/19/6/3 reps of:

Kettlebell deadlifts
TRX shoulder pulls
Sandbag cleans
TRX hamstring curls
Kettlebell high pulls

Then:

"Rapid End"
2 Rounds of:

20 Kettlebell swings
5 Sandbag burpee/walkout/clean/push press/reverse lunge


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"Experience worth repeating"

Posted by Lizelle Pool on Thursday, June 20, 2013, In : June 2013 
5 Rounds:
45 seconds work/15 seconds rest of:

Burpees
Bodyweight squats
Push ups
KB swings

Rest 1 minute between rounds
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"Personal use"

Posted by Lizelle Pool on Wednesday, June 19, 2013, In : June 2013 
3 Rounds of:

20 KB deadlifts
20 TRX push ups
20 Stability ball roll outs

3 Rounds of:

5 Sandbag zecher position surrenders
10 Bent over rows
15 TRX mountain climbers - each side

3 Rounds of:

15 1 Arm KB swings
10 Single leg RDL
30 Second planks
Continue reading ...
 

"What a team"

Posted by Lizelle Pool on Tuesday, June 18, 2013, In : June 2013 
3 Rounds of:

1000m row
20 TRX rows
20 High box step ups - each leg

Then:

"Rapid end"

5 minutes as many rounds as possible:

5 Sandbag walkout with clean
10 Bent over rows
10 ViPR switch swings
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"Working out"

Posted by Lizelle Pool on Friday, June 14, 2013, In : June 2013 
10 Rounds of:

10 Push ups
10 Jumping lunges
30 Second plank
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"Very beautiful"

Posted by Lizelle Pool on Thursday, June 13, 2013, In : June 2013 
4 Rounds of:

20 TRX prone angels
20 KB jumping lunges

4 Rounds of:

20 1 arm KB swings - each arm
12 TRX rows

4 Rounds of:

10 Sandbag bent over rows to clean
15 Sandbag squats
Continue reading ...
 

"The same way"

Posted by Lizelle Pool on Wednesday, June 12, 2013, In : June 2013 
4 Rounds of:

10 Push ups
10 Sandbag clean and press
20 KB swings

As many reps as possible in 5 minutes of:

Sandbag hands walkout/clean/press/squat/reverse lunge

4 Rounds of:

10 Step ups - each leg
12 Sandbag shouldering
15 1 handed swings - each arm
Continue reading ...
 

"Dirt"

Posted by Lizelle Pool on Tuesday, June 11, 2013, In : June 2013 
5 Rounds of:

12 Sandbag snatches
12 Sandbag cleans
12 TRX push ups

5 Rounds of:

12 TRX lunges
12 TRX sprinter's starts
12 Sandbag 1 leg RDL
Continue reading ...
 

"Quest"

Posted by Lizelle Pool on Monday, June 10, 2013, In : June 2013 
5 rounds of:

12 sandbag snatches
10 jumping lunges
12 trx rows
15 kb deadlifts

3 rounds of:

10 mountain climber push ups
12 sandbag bent over rows
10 sandbag shouldered reverse lunges
Continue reading ...
 

" Here's to Friday"

Posted by Lizelle Pool on Friday, June 7, 2013, In : June 2013 
5km cycle - as fast as possible

Then:

6 Rounds of:

10 Push ups
5 Goblet squats
15 Bent over rows
10 Jumping lunges

Then:

100 KB swings


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"Bug"

Posted by Lizelle Pool on Thursday, June 6, 2013, In : June 2013 
5 Rounds of:

10 DB press
10 Goblet squats
10 Bent over row
10 Bulgarian split squats - each leg
10 Plate front raises
10 Incline push ups
10 Stationary lunges - each side
10 Dips

Rest 1 minute between rounds
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"Passion enjoyed"

Posted by Lizelle Pool on Wednesday, June 5, 2013, In : June 2013 
100 KB swings

3 Rounds of:

12 TRX pulls
12 TRX reverse lunges - each leg
10 push ups

100 KB swings

3 Rounds of:

15 TRX leg curls
12 1 Arm high pulls
12 dips

100 KB swings

3 Rounds of:

12 Balance lunges
15 2 Hand high pulls
30 Second plank
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"Keep on fighting"

Posted by Lizelle Pool on Tuesday, June 4, 2013, In : June 2013 
30 seconds of work/30 seconds of rest
3 Rounds of:

Sandbag deadlifts
Sandbag bent over rows
Sandbag shoulder reverse lunge - left
Sandbag shoulder reverse lunge - right
Sandbag push press
Sandbag high pulls
Plank
Continue reading ...
 

"Vibrant"

Posted by Lizelle Pool on Monday, June 3, 2013, In : June 2013 
4 Rounds of:

12 TRX bicep curls
12 TRX tricep extensions
30 Second plank

4 Rounds of:

12 TRX rows
20 KB swings
12 Russian twists - each side

4 Rounds of:

12 TRX push ups
12 Double KB cleans
12 TRX mountain climbers - each side
Continue reading ...
 
 

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