Browsing Archive: October, 2013

"Cook it"

Posted by Lizelle Pool on Thursday, October 31, 2013, In : October 2013 
I needed a bit of a recovery workout due to some aches and pains, so here it is!

2km row

Then:

4 Rounds of:

10 KB around the world - each side
25 KB swings
10 Push ups

Then:

2 Rounds of:

20 TRX rows
10 Push ups
Continue reading ...
 

"Time to go"

Posted by Lizelle Pool on Wednesday, October 30, 2013, In : October 2013 
20/15/10/5 reps of:

Step ups
BB press

20/15/10/5 reps of:

Stationary lunges
Bent over rows

3 x 10

BB clean and press
Continue reading ...
 

"Seduce"

Posted by Lizelle Pool on Tuesday, October 29, 2013, In : October 2013 
2km Row

Then:

4 x 25 KB swings

3 x 20 Sandbag cleans

4 x 20 KB deadlifts

Rest as needed
Continue reading ...
 

"Smeer"

Posted by Lizelle Pool on Monday, October 28, 2013, In : October 2013 
Today we are going to start off with a density set.

Set your timer for 15 minutes and do as many of the following as possible:

5 Decline push ups
2 Pull ups

Then:

20/20/15/15/10/10/5/5 reps of:

Deadlifts
Squats

Complete the one lift before moving on to the next
Rest enough between sets
Continue reading ...
 

"Deliver"

Posted by Lizelle Pool on Friday, October 25, 2013, In : October 2013 
4 Rounds of:

15 Push ups
20 KB russian twists
30 Second plank

3 Rounds of:

15 Incline push ups
25 TRX rows
25 TRX bicep curls
Continue reading ...
 

"Bingo"

Posted by Lizelle Pool on Thursday, October 24, 2013, In : October 2013 
12/12/12/10/8/6/6/6

Deadlifts
Cleans

Finish with one lift before you move on to the next lift.
Rest enough between sets

Then:

5 Rounds non-stop of:

8 Walking lunges each leg
5 Sandbag bear hug squats
Continue reading ...
 

"Big bucks"

Posted by Lizelle Pool on Wednesday, October 23, 2013, In : October 2013 
Short and sweet and very effective:

10 Rounds of:

15 KB swings
10 Push ups
Continue reading ...
 

"Its murky"

Posted by Lizelle Pool on Tuesday, October 22, 2013, In : October 2013 
50 Burpees

10/10/10

BB snatches

Then:

Every minute, on the minute:

10 KB swings
10 Push ups

Every minute on the minute:

4 Sandbag burpee/clean/press/reverse lunge
Continue reading ...
 

What?

Posted by Lizelle Pool on Monday, October 21, 2013, In : October 2013 
12/12/12/10/8/6/5 reps of:

BB cleans

Then:

4 Rounds of:

12 TRX push ups
12 TRX rows
10 Racked front lunges - each leg
Continue reading ...
 

"To the next level"

Posted by Lizelle Pool on Friday, October 18, 2013, In : October 2013 
The cornerstone of kettlebell training is the swing and the turkish get-up, so lets do this!

40 seconds of work/20 seconds of rest:
10 rounds each of:

2 Handed swings
Turkish get-up - alternate between left and right each round

And that is it for a Friday! 
Continue reading ...
 

"Fresh"

Posted by Lizelle Pool on Thursday, October 17, 2013, In : October 2013 
Today we will grace you with a brutal, yet effective workout.

Yes, it is a crossfit workout, but you seriously don't have to be a crossfit affiliate to do or prescribe this workout.

150 Burpees!
Continue reading ...
 

"Vote to win"

Posted by Lizelle Pool on Wednesday, October 16, 2013, In : October 2013 
35 Seconds on/25 seconds off:

Skipping
x10

Then:

35 seconds on/25 seconds off:

KB racked reverse lunges
TRX rows
x5

35 Seconds on/25 seconds off:

Walking lunges
Double KB clean and press
x5

AMRAP 5 minutes of:

20 Skips
10 Walkouts
Continue reading ...
 

"Brisk pace"

Posted by Lizelle Pool on Tuesday, October 15, 2013, In : October 2013 
12/10/8/6 reps of:

Deadlifts
BB cleans
Sumo deadlift with high pulls
BB bench press
Continue reading ...
 

"Time to go"

Posted by Lizelle Pool on Monday, October 14, 2013, In : October 2013 
Tabata TRX squat and pull - 8 rounds of 20 seconds work/10 seconds rest

then:

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

KB around the world - left
KB around the world - right
KB cleans - left
KB cleans - right
KB swings
KB lunges - left
KB lunges - right
Plank
Continue reading ...
 

"Elimination"

Posted by Lizelle Pool on Friday, October 11, 2013, In : October 2013 
Double KB work, go through the whole circuit without putting the kettlebells down.

10 Double KB cleans
10 Double KB press
10 Double KB swings
10 Double KB RDL

x6
Continue reading ...
 

"First gear"

Posted by Lizelle Pool on Thursday, October 10, 2013, In : October 2013 
Super sets today, focusing on some serious legs!

8 Single leg sit down squats L/R
12 Incline push ups
x4

15 Sumo squats
10 DB seated bent over rows
x4

10 Stationary lunges L/R
10 Plate front raises
x4
Continue reading ...
 

"Grilled"

Posted by Lizelle Pool on Wednesday, October 9, 2013, In : October 2013 
10 minutes of row - 30 seconds hard/30 seconds easy

30 on/30 off:

Single arm KB floor press - left
Single arm KB floor press - right
KB pull overs
Wall sit
x3

30 on/30 off:

KB high pulls - left
KB high pulls - right
KB step up - left
KB step up - right
x3
Continue reading ...
 

"No other way"

Posted by Lizelle Pool on Tuesday, October 8, 2013, In : October 2013 
10 mins all out effort run

Then:

12/10/8/6 reps of:

Deadlifts
Upright rows

Then:

30 seconds of work/60 seconds of rest of:

BB clean and press
x5
Continue reading ...
 

"Plenty of times"

Posted by Lizelle Pool on Monday, October 7, 2013, In : October 2013 
7 Rounds of:

15 KB high pulls
10 Push ups
15 KB bent over rows
10 Dips
15 TRX bicep curls
10 Goblet squats
200m run
Continue reading ...
 

"Knock you out"

Posted by Lizelle Pool on Friday, October 4, 2013, In : October 2013 
1km run as hard and fast as you can

20 Sandbag zecher hold walking lunges
x4

10 Sandbag Zecher hold lateral lunges - each side
x4

15 Sandbag RDL
x4

10 Sandbag zecher hold step ups - each side
x4
Continue reading ...
 

"Perfect recipe"

Posted by Lizelle Pool on Thursday, October 3, 2013, In : October 2013 
10 mins of skipping 35 seconds work/25 seconds rest

Then:

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

Bulgarian split squat - left
Bulgarian split squat - right
Step up - left
Step up - right

Then:

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

Walking lunges
1 Leg RDL - left
1 Leg RDL - right
Continue reading ...
 

"Sweet but strong"

Posted by Lizelle Pool on Wednesday, October 2, 2013, In : October 2013 
This is a quick one.

Set your timer for 20 minutes and every minute do the following:

KB swing - right hand
KB swing - left hand
KB swing - right hand
KB swing - left hand
Evil wheel

This is 5 minutes worth of work - repeat this 3 more times for a total of 20 minutes
Continue reading ...
 

"Advantage"

Posted by Lizelle Pool on Tuesday, October 1, 2013, In : October 2013 
5 Rounds of 35 seconds work/25 seconds rest of:

1 Arm KB swing - left
1 Arm KB swing - right
KB thruster
1 Arm KB clean - left
1 Arm KB clean - right
Bent over rows
Continue reading ...
 
 

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