Browsing Archive: February, 2014

"No more dilly dally"

Posted by Lizelle Pool on Friday, February 28, 2014, In : February 2014 
5 Rounds of 40 seconds work/20 seconds rest of:

KB swings
TRX rows
Sandbag good mornings
KB swings
TRX push ups
Sandbag alternating rotational reverse lunges
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"Get out of the way"

Posted by Lizelle Pool on Thursday, February 27, 2014, In : February 2014 
2km row

Then a basic body weight circuit:

30 seconds of work/30 seconds or rest - 5 rounds of:

Push ups
Reverse lunge - right
TRX pulls
Reverse lunge - left
Plank
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"Toot your horn"

Posted by Lizelle Pool on Wednesday, February 26, 2014, In : February 2014 
5 Rounds of 5 reps each of the following barbell complex

BB cleans
BB overhead press
BB RDL
BB bent over rows
BB squats

Don't put the barbell down during the complex.
Rest enough between complexes

Then:

5 Rounds of:

10 BB RDL - heavy
10 Walking lunges each leg
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"Treasure"

Posted by Lizelle Pool on Tuesday, February 25, 2014, In : February 2014 
10 KB snatches - left
10 KB snatches - right
50m farmers walk
x3

10 Single arm Floor press - left
10 Single arm floor press - right
50m farmers walk
x3

10 TRX rows
50m farmers walk
x3
Continue reading ...
 

"Magic time"

Posted by Lizelle Pool on Monday, February 24, 2014, In : February 2014 
5 Rounds of 10 reps each of:

Sandbag high pulls
Sandbag bear hug squats
Sandbag cleans
Sandbag press
Sandbag rotational lunges - each side
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"Goof around"

Posted by Lizelle Pool on Friday, February 21, 2014, In : February 2014 
10 rounds of:

10 deadlifts
10 push ups
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"Dropped"

Posted by Lizelle Pool on Thursday, February 20, 2014, In : February 2014 
15 Minutes of 30 seconds hard/30 seconds easy of rowing

Then:

10 TRX bicep curls
10 TRX tricep extensions
x3

10 Push ups
10 Reverse lunges - each leg
x3

10 TRX rows
45 Second plank
x3 
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"never to forget"

Posted by Lizelle Pool on Wednesday, February 19, 2014, In : February 2014 
10 Single arm KB clean - left
25 KB swings
10 Single arm KB clean - right
25 KB swings
1 Minute plank
25 KB swings
x2

10 Single arm KB press - left
25 KB swings
10 Single arm KB press - right
25 KB swings
50 Mountain climbers
25 KB swings
x2

5 Goblet squats - KB racked left
5 Golbet squats - KB racked right
25 KB swings
20 Russian twists
25 KB swings
x2

10 KB clean and press - left
25 KB swings
10 KB clean and press - right
25 KB swings
x2



Continue reading ...
 

"Playful"

Posted by Lizelle Pool on Tuesday, February 18, 2014, In : February 2014 
10 BB bench press
10 Weighted step ups - each leg
x3

10 DB bent over rows
10 Single leg RDL - each leg
x3

10 Push ups
20 KB swings
x3


Continue reading ...
 

"Steal something"

Posted by Lizelle Pool on Monday, February 17, 2014, In : February 2014 
2km row

4 Rounds of:

10 Dips
10 Single arm KB floor press - each side
10 Step ups - each leg
10 Double KB bent over rows
10 Double KB cleans
10 Single arm KB press - each side
Continue reading ...
 

"Let's get down"

Posted by Lizelle Pool on Friday, February 14, 2014, In : February 2014 
As many rounds as possible in 3 minutes

10 Burpees
8 Squats
6 Push ups
4 Reverse lunges - each leg
2 Goblet squats

Rest 1 minute and repeat 3 more times
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"Barefoot brilliance"

Posted by Lizelle Pool on Thursday, February 13, 2014, In : February 2014 
20 Walking lunges
20 Sandbag cleans
x3

10 Stationary side weighted lunges - each side
10 single arm KB swings - each side
x3

10 Single arm shoulder press - each side
20 KB swings
x3
Continue reading ...
 

"Energy extention"

Posted by Lizelle Pool on Wednesday, February 12, 2014, In : February 2014 
5Km row

Then:

1 minute plank
Rest 1 minute
1 minute mountain climbers 
Rest 1 minute
x2
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"The best idea"

Posted by Lizelle Pool on Tuesday, February 11, 2014, In : February 2014 
2.5km row

30 seconds work/30 seconds rest:

TRX push ups
Double KB RDL
x4

TRX pull ups
Double KB deadlifts
x4
Continue reading ...
 

"Not suitable"

Posted by Lizelle Pool on Monday, February 10, 2014, In : February 2014 
10 Barbell lunges - each leg
x4

10 BB bench press
x4

10 Sandbag zecher reverse lunge - off a step onto floor
x4

10 Sandbag bent over rows
x4
Continue reading ...
 

"Fantastic time"

Posted by Lizelle Pool on Friday, February 7, 2014, In : February 2014 
10 minutes of rowing 30 seconds hard/30 seconds easy

10 minutes KB swings 30 seconds work/30 seconds rest

Then:

4 Rounds of:

10 Push ups
10 Dips
10 Goblet squats
45 Second plank
Continue reading ...
 

"Careful"

Posted by Lizelle Pool on Thursday, February 6, 2014, In : February 2014 
2 Rounds of:

10 Glide cross body mountain climbers
10 Glide pikes
10 Kneeling sandbag overhead press - left/right
10 Sandbag pull throughs
20 Stability ball roll outs

Then:

10 Single arm DB press
10 Heavy sumo squats
x3

10 KB high pulls - left/right
10 Heavy sumo squats
x3

30 seconds work/30 seconds rest of:

KB swings
x10
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"Like a kid"

Posted by Lizelle Pool on Wednesday, February 5, 2014, In : February 2014 
1km row

Then 40 seconds of work/20 seconds of rest of:

TRX push ups
RDL
x4

TRX pulls
Walking lunges
x4

KB swings
Renegade rows
x4
Continue reading ...
 

"This is the game"

Posted by Lizelle Pool on Tuesday, February 4, 2014, In : February 2014 
5 Rounds/6 reps each of:

Sandbag snatches
Sandbag good mornings
Sandbag zecher squats
Sandbag bent over rows
Sandbag rotational lunges - left/right

Then:

12/12/12/12/12 reps - deadlifts
10/10/10 reps - BB cleans
10/10/10 reps - BB straight leg deadlift with upright row
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"Power up"

Posted by Lizelle Pool on Monday, February 3, 2014, In : February 2014 
Ladder workout for today.
It works like this: 10 reps of each exercise, the next round is 9 reps and so on all the way down to 1 rep each:

Push ups
Goblet squats
Bent over rows
KB swings
RDL
Jumping lunges
Continue reading ...
 
 

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