Browsing Archive: May, 2014

"Friday challenge"

Posted by Lizelle Pool on Friday, May 30, 2014, In : May 2014 
Always nice to start the weekend with a challenge:

500 Skips

Then:

50 KB snatches
50 KB clean and press
50 Deadlifts
50 Floor wipers
20 Turkish get ups
50 Push ups

200 KB swings


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"Far and wide"

Posted by Lizelle Pool on Thursday, May 29, 2014, In : May 2014 
15 Wide push ups
15 Bulgarian split squats - left/right
15 TRX Y-pulls
15 Jumping lunges - each side
45 Second plank
15 Russian twists - each side
x6
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"Spirit"

Posted by Lizelle Pool on Wednesday, May 28, 2014, In : May 2014 
Deadlifts - yeah!

5 x 5

Then:

5 mins as many rounds as you can:

5 Burpees
20 KB swings
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"Skills"

Posted by Lizelle Pool on Tuesday, May 27, 2014, In : May 2014 
Today is all about skills practice

10 Minutes alternating sides every rep:

Turkish get ups

Then:

5 Push ups
5 Goblet squats
5 KB presses - each side
x5
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"Smart ideas"

Posted by Lizelle Pool on Monday, May 26, 2014, In : May 2014 
20 Push ups
20 KB swings
x5

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

1 Arm KB press - left
KB swings
1 Arm KB press - right
KB swings
Plank
KB swings
Reverse lunge - left
KB swings
Reverse lunge - right
KB swings

Then:
5 KB snatch - left
5 KB snatch - right
10 Single arm KB swings - left/right
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"Preconceived ideas"

Posted by Lizelle Pool on Friday, May 23, 2014, In : March 2014 
Barbell complex:

8 BB RDL
8 Bent over rows
8 Stiff legged deadlift with high pull
8 BB reverse lunges

Then:

8/6/6/5/5/5/5/5

BB cleans
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"Super...."

Posted by Lizelle Pool on Thursday, May 22, 2014, In : May 2014 
10 Push ups
25 Swings
10 TRX rows
25 kb swings
x2

30 second plank
25 KB swings
15 Sandbag high pulls
25 KB swings
x2

15 Russian twists - each side
25 KB swings
25 Mountain climbers - each side
25 KB swings
x2

Bulgarian split squat - left
25 KB swings
Bulgarian split squat - right
25 KB swings
x2
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"Something special"

Posted by Lizelle Pool on Wednesday, May 21, 2014, In : May 2014 
4 Rounds of:

1 Single arm KB swing + 1 single arm KB high pull + 1 single arm KB snatch = 1 chain

x 8 chains

4 Rounds of:

Double KB swing + Double KB cleans + Double KB high pull = 1 chain

x 8 chains

7 Rounds of:

8 KB snatch - each arm
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"Mix it up"

Posted by Lizelle Pool on Tuesday, May 20, 2014, In : May 2014 
Barbell complex:

Without putting the bar down, do 5 rounds of:

8 BB RDL
8 BB Cleans
8 BB Military press
8 BB front squats

Then:

5/5/5/5/5/5
Deadlifts
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"Let's get going"

Posted by Lizelle Pool on Monday, May 19, 2014, In : May 2014 
5 Rounds of:

20 Push ups
20 KB swings
20 Reverse lunges - each leg
20 TRX pulls
20 KB press - 10 each side
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"A new place"

Posted by Lizelle Pool on Friday, May 9, 2014, In : May 2014 
15 Push ups
20 KB swings
15 TRX rows
x3

15 Sandbag high pulls
10 Decline push ups
10 Reverse lunges - each leg
x3

20m Farmer's walk
10 Inchworms
45 sec plank
x3
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"Never look back"

Posted by Lizelle Pool on Thursday, May 8, 2014, In : May 2014 
Want a tight and amazing behind? This is it:

7 Rounds of:

20 KB swings
10 Figure of 8 between legs with KB - both ways
10 Goblet squats
10 Single leg RDL - each leg



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"Not so much"

Posted by Lizelle Pool on Wednesday, May 7, 2014, In : May 2014 
Use a medium heavy weight for your workout today. Don't do for maximum weight, it is not the aim of this workout.

20 KB swings
20 Mountain climbers
40 Second plank
x3

6 Deadlifts
10 Push ups
x3

6 BB military press
10 BB good mornings
x3

5 DB/KB snatches
6 Single leg RDL - each leg
x3
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"Torture for a reason"

Posted by Lizelle Pool on Tuesday, May 6, 2014, In : May 2014 
45 Rounds of: 35 second work/10 second rest (34 minutes of work)

You are going to go from a bodyweight/trx/kb exercise to skipping between every exercise

You choose the exercises today, make sure you balance it so that you work on the whole body.
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"We're warming up"

Posted by Lizelle Pool on Monday, May 5, 2014, In : May 2014 
8 BB bench press
10 Single arm bent over rows
x3

5 BB cleans 
10 Push ups
x3

5 Supine rows
25 KB swings
x3
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"Challenge workout"

Posted by Lizelle Pool on Friday, May 2, 2014, In : May 2014 
5 Rounds of:

10 TRX rows (inverted rows)
10 Lunges - each leg (various lunges)
10 Push ups - various push ups
10 Goblet squats
10 Renegade rows - 5 each arm
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