Browsing Archive: July, 2015

"Texture"

Posted by Lizelle Pool on Friday, July 24, 2015, In : July 2015 
5 Minutes of:

10 Single arm KB swings 

Keep going for the complete 5 minutes and  swap hands every 10 reps

Then:

25 KB swings
30 Second stability ball plank
x4

15 TRX push ups
15 Stability ball roll outs
x4
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"Fine"

Posted by Lizelle Pool on Thursday, July 23, 2015, In : July 2015 
30 Seconds hard/30 seconds easy of:

Rowing
x10

21 TRX rows
24 Single kb squat and press - swap arms every 3 reps
15 TRX rows
18 Single kb squat and press - swap every 3 reps
9 TRX rows
12 Single kb squat and press - swap every 3 reps



Continue reading ...
 

"Fierce"

Posted by Lizelle Pool on Wednesday, July 22, 2015, In : July 2015 
1.5km row

3 rounds of:

15 TRX mountain climbers
15 TRX pikes
30 second TRX plank

As many rounds as possible in 15 minutes of:

9 KB deadlifts
6 Push ups
3 Double kb cleans
Continue reading ...
 

"Nature"

Posted by Lizelle Pool on Tuesday, July 21, 2015, In : July 2015 
5 x 5 Front squats

Then:

3 Rounds of:

15 Thrusters
15 Burpees
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"Background"

Posted by Lizelle Pool on Monday, July 20, 2015, In : July 2015 
As many rounds as you can in 15 minutes of:

15 KB floor press
12 Reverse lunges
9 Push ups
6 Deadlifts


Then:

1.5km row
Continue reading ...
 

"Since you're here"

Posted by Lizelle Pool on Thursday, July 16, 2015, In : July 2015 
1km row

10 KB snatches left/right
10 SIngle arm swings left/right
x3

1km row

15 Stability ball roll outs
10 Dips
x3

1km row
Continue reading ...
 

"Fun"

Posted by Lizelle Pool on Tuesday, July 14, 2015, In : July 2015 
Now today, choose your weight training equipment.
It may be a TRX, kettlebells, sandbags, barbell, dumbbells, bodyweight, anything.

Do 10 reps of exercise 1 and swing a KB 15 times before moving on to the next exercise.

Do this for 30 minutes, doing 15 swings between every weight training exercise.

Done!
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"Trust"

Posted by Lizelle Pool on Monday, July 13, 2015, In : July 2015 
As many rounds as possible in 30 minutes of:

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

5 Reps each, don't put the barbell down between exercises
Rest as needed between rounds
Continue reading ...
 

"Yesterday"

Posted by Lizelle Pool on Friday, July 10, 2015, In : July 2015 
2km row

Then:

7 Rounds of:

10 KB push press
10 Deadlifts
10 Push ups

1km row
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"Just walk"

Posted by Lizelle Pool on Thursday, July 9, 2015, In : July 2015 
5 Rounds of:

10 Sandbag rotational lunges - left/right
10 Sandbag bent over rows
10 Sandbag cleans
10 Sandbag press
10 Sandbag bear hug squats

5 x 400m run
Rest 2 minutes between runs
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"Down"

Posted by Lizelle Pool on Wednesday, July 8, 2015, In : July 2015 
Just go out and do one of the following:

5km row

or

15km cycle

or

7km run
Continue reading ...
 

"One day"

Posted by Lizelle Pool on Tuesday, July 7, 2015, In : July 2015 
1km run

Then:

4 Rounds of:

15 Squats
10 KB high pulls
10 Push ups
10 Renegade rows

then:

5 Rounds of:

15 Squat jumps
20 Jumping lunges
Continue reading ...
 

"Dreadful"

Posted by Lizelle Pool on Monday, July 6, 2015, In : July 2015 
5 Rounds of:

12 Reverse lunges
12 KB bent over rows
15 Knees to chest

6 Rounds of:

10 KB walking lunges
10 TRX pull/bicep curl combo

5 minutes continuous 10 KB single arm swings 
Continue reading ...
 

"Delicious Friday"

Posted by Lizelle Pool on Friday, July 3, 2015, In : July 2015 
5 Rounds of:

10 KB RDL
10 Push ups
10 TRX sprinter's start
10 TRX squat jumps

Then:

6 Rounds of:

12 KB floor press
6 KB goblet squats

5 minutes as many as you can:

10 KB single arm swings - alternate arms and rest only as needed
Continue reading ...
 

"Missing"

Posted by Lizelle Pool on Wednesday, July 1, 2015, In : July 2015 
4 Rounds of:

8 Burpees
5 Box jumps
10 Push ups
40 Second plank

Then:

500m row
15 KB press
x4
Continue reading ...
 
 

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