Browsing Archive: March, 2013

"What you think"

Posted by Lizelle Pool on Thursday, March 28, 2013, In : March 2013 
5 Rounds:

5 1 arm kettlebell cleans
10 TRX push ups
10 Russian twists - each side

Then:

500m row

3 Rounds of:

10 High box step ups
Plank - 30 seconds
10 1 arm bent over rows

Then:

500m row
 

Continue reading ...
 

"Power to the point"

Posted by Lizelle Pool on Wednesday, March 27, 2013, In : March 2013 
5 Rounds of:

12 Deadlifts
5 Push ups with alternate arm and leg lift

Then:

As many rounds as possible in 8 minutes of:

10 Suitcase deadlifts - alternate leg every round
10 TRX rows

Continue reading ...
 

"Smash it"

Posted by Lizelle Pool on Monday, March 25, 2013, In : March 2013 
In celebration of the Two Ocean's ultra marathon being run this weekend we have a 56 rep circuit today

 8 reps each of:

push ups
jumping squats
burpees
jumping lunges
trx rows
slamballs
dips

x 3 rounds

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"I tried"

Posted by Lizelle Pool on Friday, March 22, 2013, In : March 2013 
KB swings
Mountain climbers - each leg
BW squats

40/30/20/10 reps of:

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"Sensitive"

Posted by Lizelle Pool on Wednesday, March 20, 2013, In : March 2013 
Warm -up circuit (this is one you should do every day before your workout - but on easy days, you do more volume)

Joint mobility
Foam rolling

3 Rounds of:

10 Russian twists
10 Step ups - each leg
10 Push ups
10 TRX chin ups
10 Reverse lunges - each leg
10 TRX Y-pulls

Put 10 minutes on the clock and do 5 reps of each of the following - rest as needed.

5 1 arm swings - left
5 Windmills - left
5 TGU - left
5 1 arm swings - right
5 Windmills - right
5 TGU - right

Continue reading ...
 

"Ali Bali"

Posted by Lizelle Pool on Tuesday, March 19, 2013, In : March 2013 
5 Rounds of:

10 Clean and press
10 Snatches
20 Swings
10 Burpees
45 Second plank

Rest 1 minute between rounds

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"All that and more"

Posted by Lizelle Pool on Monday, March 18, 2013, In : March 2013 
4 Rounds of:

10 Goblet squats
20 Half Get Ups
45 Second plank
15 Side to side slamballs
10 Deadlifts
Continue reading ...
 

"Zool"

Posted by Lizelle Pool on Friday, March 15, 2013, In : March 2013 
30 seconds of work/30 seconds of rest
10 Rounds of:

KB 1 arm clean and press
Sandbag front loaded squats

Then:

10 Buprees
5 Push ups
10 Alternating reverse lunges
x5

Then:

Run 1.6km

Continue reading ...
 

"Toss together"

Posted by Lizelle Pool on Thursday, March 14, 2013, In : March 2013 
40 seconds of work/20 seconds of rest
1 min rest between circuits

4 Rounds

1 arm KB racked front squats
Walking lunges with KB in one hand
Alternating KB cleans
Single arm KB press
KB high pulls
Continue reading ...
 

Easy Wednesday"

Posted by Lizelle Pool on Wednesday, March 13, 2013, In : March 2013 
Easy 1km run

Joint mobility
Foam rolling

10 Minutes of Turkish Get Ups, get one per side and rest as possible.

Easy 1km run

Continue reading ...
 

"Regular, typical"

Posted by Lizelle Pool on Tuesday, March 12, 2013, In : March 2013 
4 Rounds of:

10 KB snatches
10 Windmills
20 Glide Mountain Climbers - each leg
20 Slamballs
20 Glide pikes
60 Skips

End this workout off with 20/10 x 8 rounds of sprint/walk

Continue reading ...
 

"Local"

Posted by Lizelle Pool on Monday, March 11, 2013, In : March 2013 
Nice chilly day for a good sweat!

10/9/8/7/6/5/4/3/2/1 reps of:

burpees
weighted squats
push ups
mountain climbers
Pull ups
Continue reading ...
 

"Marinated"

Posted by Lizelle Pool on Friday, March 8, 2013, In : February 2013 
3 Rounds of:

15 KB swings
8 See saw press - each side

As many rounds as possible in 5 mins of:

20 TRX rows
12 Walking lunges - each leg

3 Rounds of:

15 Push ups
15 KB high pulls

Continue reading ...
 

"Big stir"

Posted by Lizelle Pool on Thursday, March 7, 2013, In : February 2013 
Let us get the juices flowing after an easy day yesterday.

Run 1km - all out effort.

Then:

4 Rounds of:

15 Push ups with feet in TRX
5 Sandbag shouldering - each side
30 Seconds band rows
12 Alternating TRX front raises
20 Sandbag bent over rows

Continue reading ...
 

"Ice"

Posted by Lizelle Pool on Wednesday, March 6, 2013, In : February 2013 
Joint Mobility
Foam rolling

Run 3km

Stretch

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"Physical stamina"

Posted by Lizelle Pool on Tuesday, March 5, 2013, In : February 2013 
4 Rounds

400m run
25 Slamballs
45 Second wall sit
12 Bosu push ups
30 KB swings

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"Go out"

Posted by Lizelle Pool on Monday, March 4, 2013, In : February 2013 
Set markers 10 meters apart. These will serve as your stations.
You are going to have 4 stations, or otherwise, 2 markers 10 meters apart with 2 exercises per marker.

Your exercises are as follow.

Sandbag clean and press
Push ups
Sandbag zecher squats
DB bent over rows

You are going to do each exercise for 1 minute
You will Walking lunge to the next station before doing the next exercise for 1 minute
Rest 1 minute between rounds
Do 5 rounds.

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"Pilot"

Posted by Lizelle Pool on Friday, March 1, 2013, In : February 2013 
5 Rounds of:

6 Sandbag get ups
12 Burpees
20 TRX push ups
20 Goblet squats
20 TRX rows
12 Burpees
6 Sandbag get ups

Continue reading ...
 
 

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