Browsing Archive: August, 2014

"Come in"

Posted by Lizelle Pool on Friday, August 29, 2014, In : August 2014 
100 Push ups - as it in as little sets as possible

Then:

4 x 400m run
rest 1 minute between intervals

Then:

5 Rounds of 40 seconds work/20 seconds rest:

Sandbag high pulls
Sandbag rotational lunges
Sandbag cleans
Sandbag press
Sandbag burpee push ups
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"New Life"

Posted by Lizelle Pool on Thursday, August 28, 2014, In : August 2014 
1km run

10/10/10/10/10 reps of:

Barbell RDL
10 Push ups

6/6/6/6/6 reps of:

Barbell cleans



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"Bodyguard"

Posted by Lizelle Pool on Wednesday, August 27, 2014, In : August 2014 
5 Rounds of: 30 seconds work/20 seconds rest

Shoulder dislocations 
Stick ups
Snatches - left
Snatches - right
KB racked front squat - left
KB racked front squat - right
Pike push ups
TRX rows
Walkouts
Stick overhead squats
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"Whoa"

Posted by Lizelle Pool on Tuesday, August 26, 2014, In : August 2014 
500m row
Rest 1 min
x6

Then:

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

Single arm KB swing - left
Single arm KB swing - right
TRX push ups
TRX pulls
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"Violent activity"

Posted by Lizelle Pool on Monday, August 25, 2014, In : August 2014 
1km run

6/6/6/3/3/3 reps of:

Deadlifts

3 Rounds of:

10 Deadlifts
10 Push ups
10 Snatches - each arm

1km run
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"Active recovery"

Posted by Lizelle Pool on Friday, August 22, 2014, In : August 2014 
10 Minutes:

Alternating KB turkish get ups - 1 per side, as many as you can in 10 minutes

10 minutes:

30 seconds work/30 seconds rest

KB swings
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"Leggy"

Posted by Lizelle Pool on Thursday, August 21, 2014, In : August 2014 
1km run

10 Box push ups - both hands on a different box to get a deeper push up
10 Single leg RDL
x4

10 Box dips
15 TRX hamstring curls
x4

10 TRX flies
10 TRX reverse lunges - back leg in trx
x4
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"The master"

Posted by Lizelle Pool on Wednesday, August 20, 2014, In : August 2014 
6 Rounds of:

10 Thrusters
10 BB bench press
10 Single arm bent over rows
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"50/40/30/20/10"

Posted by Lizelle Pool on Tuesday, August 19, 2014, In : August 2014 
3 Rounds of:

800m run
50 KB swings
40 Second plank
30 Mountain climbers
20 Bridges
10 Push ups
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"Choices"

Posted by Lizelle Pool on Monday, August 18, 2014, In : August 2014 
1.5km run

10 rounds, on the minute, every minute:

10 Push ups
10 Alternating KB swings

1km row

15 minutes as many rounds as possible:

10 KB deadlifts
15 Sandbag high pulls
15 TRX rows
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"I wanna go"

Posted by Lizelle Pool on Friday, August 15, 2014, In : August 2014 
Double KB complex:

5 Double KB bent over rows
5 Double KB cleans
5 Double KB press

x3

5 Minutes as many reps as possible of:

Manmaker - Hold KB's in your hands while standing, jump down into push up position, do 1 push up, 1 renegade row each arm, stand up, clean kb, squat and press - that is one rep

Then:

On the minute, every minute for 10 minutes:

10 Push ups
10 KB swings
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"Habit"

Posted by Lizelle Pool on Thursday, August 14, 2014, In : August 2014 
1km run
1km row

The:

5 Rounds of 35 seconds of work and 25 seconds of rest:

TRX lunge - left
TRX lunge - right
KB clean - left
KB clean - right
KB swings
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"Black mamba"

Posted by Lizelle Pool on Wednesday, August 13, 2014, In : August 2014 
Clean and press complex:

1 clean, 1 press
2 cleans, 2 presses
All the way to 5 each - don't put the bar down

x3

Then:

10 minutes, on the minute - perform 1 deadlift in minute one - 10 deadlifts in minute 10

Then:

10 KB swings
10 Single arm KB rows
x10
Alternate the single arm rows - each time
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"Hollywood"

Posted by Lizelle Pool on Tuesday, August 12, 2014, In : August 2014 
Density workout today!

Do as many rounds as possible in 30 minutes of:

10 Stationary lunges - weighted on one side/each leg
10 Push ups
10 KB RDL
10 TRX rows
10 Russian twists - each side
10 Sandbag cleans
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"Booby traps"

Posted by Lizelle Pool on Monday, August 11, 2014, In : August 2014 
3km row

20 KB swings - rest 10 seconds x 10

Every minute on the minute do:

KB deadlift
TRX row

Start with 1 rep in minute 1, 2 reps in minute 2 and so on until you cannot complete all the reps in 1 minute

Run 1km
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"Blow a hole"

Posted by Lizelle Pool on Friday, August 8, 2014, In : August 2014 
5 x 5 Deadlifts

10 x 40 seconds on/20 seconds off:

Single arm KB swings - alternate arms each set

Then:

2km row
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"Ping Pong"

Posted by Lizelle Pool on Thursday, August 7, 2014, In : August 2014 
2 x 400m hill run

4 Rounds of:

10 Sandbag high pulls
10 TRX rows

1km row

4 Rounds of:

10 Sandbag cleans
10 Sandbag single leg RDL

2 x flat 400m run
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"Yikes"

Posted by Lizelle Pool on Wednesday, August 6, 2014, In : August 2014 
For 16 minutes on the minute:

Minute 1:

8 Deadlifts

Minute 2:

5 Goblet squats

Then:

30 seconds work/30 seconds rest x 10

15 KB swings
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"Big jam"

Posted by Lizelle Pool on Tuesday, August 5, 2014, In : August 2014 
1km run

then:

Every minute on the minute for 10 minutes:

10 KB swings
10 Push ups

Then:

1km run

Then:

Every minute on the minute for 10 minutes:

8 KB floor press
8 Double KB bent over rows
Continue reading ...
 

"Bits and pieces"

Posted by Lizelle Pool on Monday, August 4, 2014, In : August 2014 
Every minute on the minute for 20 minutes:

Minute 1:

8 Deadlifts

Minute 2:

15 Push ups

Minute 3:

8 Reverse lunges each leg
Continue reading ...
 
 

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