Browsing Archive: May, 2013

"My life"

Posted by Lizelle Pool on Friday, May 31, 2013, In : May 2013 
I didn't have time to go to gym yesterday, but that didn't stop me from doing a quick 30 minutes with what I had at home.

This is it:

40 Seconds of work/20 seconds of rest
3 rounds of, rest 1 minute between rounds:

2 Handed KB swings
1 Handed KB swings left
1 Handed KB swings right
Alternating 1 KB renegade rows
KB cleans left
KB cleans right
Alternating underhand passing reverse lunges
KB press left
KB press right
Band squats
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"viola"

Posted by Lizelle Pool on Thursday, May 30, 2013, In : May 2013 
Break the next workout down to suite you rep wise and set wise:

50 Burpees
50 Box jumps
30 Turkish get ups
50 Deadlifts
50 KB cleans - each side
50 windscreen wipers 
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"Wizard"

Posted by Lizelle Pool on Wednesday, May 29, 2013, In : May 2013 
3 Rounds of:

12 Alternating DB press
12 Bent over rows
12 Stationary goblet lunges

3 Rounds of:

12 Dips
12 DB cross body high pulls - each side

3 Rounds of:

15 RDL
12 1 Arm bent over rows - elbows out

Then:

10 heavy 1 arm swings - each side
Rest ONLY 10 seconds between sets 
Do this for 5 minutes
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"Got it all"

Posted by Lizelle Pool on Tuesday, May 28, 2013, In : May 2013 
5 mins of:

10 2 handed swings
10 1 handed swings left/right
20 alternating swings

then:

5 rounds of:

20 trx push ups
20 sandbag cleans
20 bent over rows
10 goblet squats
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"Roll it out"

Posted by Lizelle Pool on Monday, May 27, 2013, In : May 2013 
3 rounds of 40 seconds work/20 seconds rest of:

KB swings - left
Push ups
KB swings - right
TRX rows
KB cleans - left
burpees
KB cleans - right
mountain climbers
seesaw press
bent over rows
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"What to tell"

Posted by Lizelle Pool on Thursday, May 16, 2013, In : May 2013 
7 Rounds of:

15 Dips
10 KB snatches each side
10 Goblet reverse lunges each side
5 Push ups
500m row
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"Focus"

Posted by Lizelle Pool on Wednesday, May 15, 2013, In : May 2013 
20 trx squat and pull
20 kb swings
x5

15 trx pulls
15 kb rdl
x5

15 trx push ups
10 sandbag clean squat and press
x5

10 sandbag rotational reverse lunges
x5




Continue reading ...
 

"caught in the act"

Posted by Lizelle Pool on Tuesday, May 14, 2013, In : May 2013 
As many rounds as possible in 25 mins of:

10 Sandbag rotational reverse lunges each side
10 Push ups
10 TRX rows
20 Single arm KB swings - each arm
10 KB cleans - each arm
10 Seesaw presses
Continue reading ...
 

"Not the point"

Posted by Lizelle Pool on Friday, May 10, 2013, In : May 2013 
10 Reps each, 10 rounds:

Jumping lunges
TRX rows
Squat jumps
TRX push ups
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"More than likely"

Posted by Lizelle Pool on Thursday, May 9, 2013, In : May 2013 
5 Rounds of: (Gonna kill your legs rounds)

12 high box step ups - left
12 Bulgarian split squats - left
12 high box step ups - right
12 Bulgarian split squats - right
15 Burpees

"Rapid End"
AMRAP - 5 minuutes

Manmakers - With DB's in hand (don't go too heavy here) go down in burpee, when in push up position, do 1 push up, one renegade row each arm, jump back up, do a clean with the DB's, squat and press, that is one rep, do as many in 5 minutes as you can, rest where needed, and of course, ENJOY!
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"By itself"

Posted by Lizelle Pool on Wednesday, May 8, 2013, In : May 2013 
8 rounds of 20 seconds work/10 seconds rest of cycling
1km row

Then:

4 rounds of:

20 alternating kb swings - each side
12 single arm kb floor press - each side
12 pull overs
12 trx sprinters start

2 rounds of:

10 renegade rows
30 second hand plank

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"To the brink"

Posted by Lizelle Pool on Tuesday, May 7, 2013, In : March 2013 
4 Rounds of:

10 Sandbag clean, press and reverse lunge
25 KB swings
10 Push ups

4 Rounds of:

10 Sandbag shouldering - each side
15 KB high pulls
12 One arm bent over rows

4 Rounds of:

15 TRX Hamstring curls
15 KB sumo squats

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"Thicker"

Posted by Lizelle Pool on Monday, May 6, 2013, In : May 2013 
4 Rounds of:

12 Incline db press
12 goblet squats
12 bent over rows
12 RDL
12 y-press
12 step ups - left/right
12 1 arm bent over rows
12 jumping lunges - left/right

Continue reading ...
 

"Emotional"

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

kb swings
push ups
alternating reverse lunges
kb cleans - left
kb cleans - right
squats
kb press - left
kb press - right
kb high pulls
jumping lunges

rest 1 - 2 minutes between rounds
 

Continue reading ...
 

"Moderate"

Posted by Lizelle Pool on Thursday, May 2, 2013, In : April 2013 
20 seconds of work/10 seconds of rest - 8 rounds of:

all out effort cycling

Then:

7 Rounds of:

10 Deadlifts
10 Squat jumps

5 Rounds of:

12 bent over rows
10 Loaded front lunges

Then:
"Rapid End"

3 Rounds of:

5 Sandbag burpee clean + 5 press
10 TRX rows
15 KB swings

Continue reading ...
 
 

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