Browsing Archive: October, 2014

"Tiger"

Posted by Lizelle Pool on Friday, October 31, 2014, In : October 2014 
5 x 10 

Shoulder press

5 x 10 

Push press

Then:

10/9/8.....1:

KB swings
Push ups

5 Rounds of:

15 KB swings
30 Second plank
Continue reading ...
 

"Dusting"

Posted by Lizelle Pool on Tuesday, October 28, 2014, In : October 2014 
10 DB incline press
10 Single leg RDL
10 KB swings
x3

10 Bent over rows
10 KB swings
x3

1km Row

45 Second plank
10 KB swings
x3

10 Reverse lunge with floor touch and rotation
10 KB swings
x3
Continue reading ...
 

"Burn zone"

Posted by Lizelle Pool on Monday, October 27, 2014, In : October 2014 
7 Rounds of:

12 Burpees
12 Push ups
12 Walking lunges - each leg
45 Second plank
12 Dips
12 Bear hug squats
Continue reading ...
 

"Heroes"

Posted by Lizelle Pool on Friday, October 24, 2014, In : October 2014 
5 Double KB squats
20m Farmer's walk
x2

10 Double KB floor press
20m Farmer's walk
x2

10 KB stationary lunge - each leg
20m Farmer's walk
x2

10 Double KB clean and press
20m Farmer's walk
x2
Continue reading ...
 

"Fight"

Posted by Lizelle Pool on Thursday, October 23, 2014, In : October 2014 
Every minute on the minute for 10 minutes:

5 BB cleans

Then:

5 Bench press
5 Bent over rows
x5

20 seconds work/10 seconds rest x 8

TRX squat and row
Continue reading ...
 

"Duck and dive"

Posted by Lizelle Pool on Wednesday, October 22, 2014, In : October 2014 
45 seconds of work/15 seconds of rest of:

Sandbag high pulls
TRX rows
Squats
Plank
Incline push ups
Sandbag bent over rows
Reverse lunges
KB RDL
TRX bicep curls
Mountain climbers

Do a set of stair running, Skipping or KB swings between every set of exercises


Continue reading ...
 

"Slamming"

Posted by Lizelle Pool on Tuesday, October 21, 2014, In : October 2014 
7 Rounds of:

5 Racked KB squat - each side
10 KB swings
15 Push ups - use different varieties

Then:

2km row 
Continue reading ...
 

"Updated"

Posted by Lizelle Pool on Monday, October 20, 2014, In : October 2014 
1km run

10 Step ups - left right
15 Incline push ups
x3

10 Single arm bent over rows - left/right
10 RDL
x3

10 BB upright rows
10 Squats
x3
Continue reading ...
 

"Better place"

Posted by Lizelle Pool on Friday, October 17, 2014, In : October 2014 
4 Rounds of:

400m run
20 TRX push ups
15 TRX squat and pulls
10 Reverse lunges - each side
30 Second plank
Continue reading ...
 

"Zzzzzzzzz"

Posted by Lizelle Pool on Thursday, October 16, 2014, In : October 2014 
3/6/9/12 reps of:

Deadlift
Barbell bench press

Do this 2 times

Then:

30 seconds work/30 seconds rest:

KB swings
x10
Continue reading ...
 

"Exact words"

Posted by Lizelle Pool on Wednesday, October 15, 2014, In : October 2014 
1 Clean - left
5 Squat and press - left
10 Single arm swings - left
1 Clean - right
5 Squat and press - right
10 Single arm swings - right

As many TRX rows as you can
500m row

Repeat this 5 times
Continue reading ...
 

"Mow the meadow"

Posted by Lizelle Pool on Tuesday, October 14, 2014, In : October 2014 
1km run

10/10/10/6/6/6 reps:

Barbell cleans

Then:

As many rounds as you can in 10 minutes of:

10 Bulgarian split squats - each side
10 KB swings
10 TRX rows
Continue reading ...
 

"Knocked out"

Posted by Lizelle Pool on Monday, October 13, 2014, In : October 2014 
100 Push ups

1.2km run

4 Rounds of:

15 Burpees
10 Supine rows
5 Goblet squats
50m Farmer's walk
Continue reading ...
 

"Got style"

Posted by Lizelle Pool on Friday, October 10, 2014, In : October 2014 
3 Rounds of:

12 Push ups
12 RDL
12 Bent over rows
12 KB floor press
10 KB racked stationary lunges - each side
12 TRX rows

3 Rounds of:

12 Sandbag shoulder press
12 Sandbag bear hug squats
12 Sandbag high pulls
12 Wide push ups
10 KB racked step ups - each side
10 Renegade rows
Continue reading ...
 

"Extreme measures"

Posted by Lizelle Pool on Thursday, October 9, 2014, In : October 2014 
4 x 500m row
Rest 2 minutes between intervals

Then:

3 Rounds of:

5 Goblet squats
10 Push ups
15 KB swings
10 Push ups
5 Goblet squats
Continue reading ...
 

"Flower power"

Posted by Lizelle Pool on Wednesday, October 8, 2014, In : October 2014 
800m run

Then:

In 15 minutes, do sets of deadlifts
Rest as much as you need (but don't be lazy and rest too long), go as heavy or as light as you need and to reps and sets schemes as you feel.
Do as much work as possible in the 15 minutes

"Rapid end"

4 Rounds of:

10 Goblet stationary lunges
10 Push ups

Rest as little as possible and complete in as little time as possible
Continue reading ...
 

"Inverted"

Posted by Lizelle Pool on Tuesday, October 7, 2014, In : October 2014 
40 Seconds of work/20 seconds of rest x 10

KB swings

Then:

15 Seconds of work/15 seconds of rest:

KB snatch - alternate arms each time
x 20

Then:

For 10 minutes:

Alternating KB clean and press - switch every rep
See how many reps you can get in 10 minutes
Continue reading ...
 

"gumdrops"

Posted by Lizelle Pool on Monday, October 6, 2014, In : October 2014 
10 mins on the minute every minute:

5 Decline push ups
5 TRX rows

10 mins on the minute, every minute:

5 Goblet squats
5 Bent over rows (double KB)

10 minutes on the minute every mintue:

5 KB press 
5 Bulgarian split squat
(Alternate sides every minute)
Continue reading ...
 

"Tabata time"

Posted by Lizelle Pool on Friday, October 3, 2014, In : October 2014 
20 seconds of work/10 seconds of rest x 8 rounds

Rowing
KB swings
BB press
Step ups
Bent over rows
Lateral lunges
Planks

Finish one exercise before you move on to the next
Continue reading ...
 

"Lose it, love it"

Posted by Lizelle Pool on Thursday, October 2, 2014, In : October 2014 
5 Roundso f:

25 Burpees
20 Lunges
15 Bent over rows
10 Push ups
5 Goblet squats
Continue reading ...
 

"Easy pickings"

Posted by Lizelle Pool on Wednesday, October 1, 2014, In : October 2014 
3 Rounds of:

400m run
12 TRX rows
15 KB swings
12 KB RDL

Then:

10/10/8/8/6/6
Front squats
Continue reading ...
 
 

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