Browsing Archive: December, 2015

15/12/2015

Posted by Lizelle Pool on Tuesday, December 15, 2015, In : December 2015 
3 x 500m row
1 min easy between intervals

7/5/3/3/as many reps as you can for the last set

Landmine squats

As many rounds as possible in 10 minutes of:

Sandbag burpees
Front squats
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14/12/2015

Posted by Lizelle Pool on Monday, December 14, 2015, In : December 2015 
6 x 500m row
2 mins easy row between intervals

5 x 5 

Deadlifts

21/15/9 reps of:

Deadlifts
Pike push ups
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11/12/2015

Posted by Lizelle Pool on Friday, December 11, 2015, In : December 2015 
3 x 1000m row
row easy for 3 minutes between interval.

That's all folks!!!
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10/12/2015

Posted by Lizelle Pool on Thursday, December 10, 2015, In : December 2015 
800m run x 3
Rest 2 mins between intervals

70 TRX squat and pull
60 TRX knees to chest
50 Goblet lateral step ups (25 each side)
40 Burpees
30 KB snatches (15 each side)
20 Incline push ups
10 Pike push ups
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09/12/2015

Posted by Lizelle Pool on Wednesday, December 9, 2015, In : December 2015 
4 x 3 min hard rowing/1 min easy rowing

Every 45 seconds for 10 rounds:

1 Barbell clean and press + reverse lunge

As many rounds as you can in 10 minutes of:

60 Skips
10 Barbell clean and press
10 Knees to chest
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08/12/2015

Posted by Lizelle Pool on Tuesday, December 8, 2015, In : December 2015 
3 Rounds of:

10 TRX muscle ups
5 TRX single leg squats - each leg
15 TRX pendulum swings - each side, total of 30

7/7/7/7 reps of: (excluding warm up sets)

Landmine squats (yummy)

3 Rounds of:

400m run
15 KB swings
15 TRX pulls
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07/12/2015

Posted by Lizelle Pool on Monday, December 7, 2015, In : December 2015 
2 x 4 mins row, 1 min easy

6/5/4/3/2/1 reps of:

Double KB row
Double KB racked reverse lunges

20 seconds work/10 seconds rest x 8 of:

T- push ups
KB swings

5 Rounds of:

10 Sandbag cleans
10 Double KB floor press
10 Sandbag high pulls
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04/12/2015

Posted by Lizelle Pool on Friday, December 4, 2015, In : December 2015 
2 Rounds of:

40 second plank
10 Pike push ups
2 Turkish get ups - each side

7-7-7-7 reps of:

Front squats

7 Rounds of:

7 Barbell power cleans
7 Push press
10 Renegade rows
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03/12/2015

Posted by Lizelle Pool on Thursday, December 3, 2015, In : December 2015 
2 Rounds of:

10 DB step ups - each leg
10 KB RDL
10 Jumping lunges - each leg

50/40/30/20/10 Reps of:

Goblet step ups - alternate legs each rep
TRX knee tucks
Walking lunges

ENJOY!!!
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02/12/2015

Posted by Lizelle Pool on Wednesday, December 2, 2015, In : December 2015 
20 Minutes, every minute on the minute:

Odd minute:  1 Double KB clean + 2 Press x 2
Even minute: 15 KB swings

10 Minutes of:

1 Deadlift
1 Hang power clean
1 Front squat
1 Push press

Do 5 rounds - after every 5 rounds do 5 push ups

Continue in this fashion until the 10 minutes are up

30 seconds work/30 seconds rest of:

TRX plank
TRX bodysaw
TRX knee tucks
TRX Hip bridges
TRX Hip extensions

x 2 rounds
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01/12/2015

Posted by Lizelle Pool on Tuesday, December 1, 2015, In : December 2015 
Rowing:

10 Strokes easy/10 strokes hard
20 Strokes easy/20 strokes hard
30 Strokes easy/30 strokes hard
40 Strokes easy/40 strokes hard
50 Strokes easy/50 strokes hard
40 Strokes easy/40 strokes hard
30 Strokes easy/30 strokes hard
20 Strokes easy/20 strokes hard
10 Strokes easy/10 strokes hard

Then:

3 Rounds of:

30 Second plank
12 Single arm bent over rows
6 KB snatches

1 TRX pull
20 Skips
2 TRX pull
40 Skips
3 TRX pull
60 Skips
......
10 TRX pulls
200 Skips
Continue reading ...
 
 

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