Browsing Archive: November, 2015

30/11/2015

Posted by Lizelle Pool on Monday, November 30, 2015, In : November 2015 
800m run
750m row
400m run
500m row
200m run
250m row

21/15/9 reps of:

TRX Squat and press
TRX push ups
TRX Squat jumps
TRX pulls
Continue reading ...
 

27/11/2015

Posted by Lizelle Pool on Friday, November 27, 2015, In : November 2015 
800m run
50 TRX knee tucks
50 Reverse lunges - weight racked
50 Burpees
400m run
25 TRX knee tucks
25 Reverse lunges
25 Burpees
200m run
10 TRX knee tucks
10 Reverse lunges
10 Burpees
Continue reading ...
 

26/11/2015

Posted by Lizelle Pool on Thursday, November 26, 2015, In : November 2015 
4 Sets of 3:

Barbell cleans

rest 60 seconds between sets

5 Rounds of:

15 KB swings
15 BB cleans
60 skips
15 Dips

1 minute easy/30 seconds hard - interval cycling

x 6
Continue reading ...
 

25/11/2015

Posted by Lizelle Pool on Wednesday, November 25, 2015, In : November 2015 
1km row
30 TRX mountain climbers
800m run
30 Knees to chest
30 Box step ups
30 KB swings

Then:

4 Rounds of:

10 KB high pulls
10 Sandbag snatches

Then:

10-9-8-7-6-5-4-3-2-1 reps of:

Sandbag snatches

1-2-3-4-5-6-7-8-9-10 reps of:

TRX squat and row
Continue reading ...
 

24/11/2015

Posted by Lizelle Pool on Tuesday, November 24, 2015, In : November 2015 
2 Mins row - 1 Min easy
x 4

15 Minutes on the minute:

1st minute - 8 Deadlifts
2nd minute - 10 KB swings
3rd minute - 6 Step ups - each leg

4 Rounds of:

10 KB deadlifts
15 TRX squat jumps
20 Stability ball roll outs
250m row
Continue reading ...
 

23/11/2015

Posted by Lizelle Pool on Monday, November 23, 2015, In : November 2015 
10-8-6-4-4 reps of:

Barbell bench press

Rest as needed between sets

20 Minutes as on the minute for every minute of:

uneven minute - 10 box jumps
even minute - 10 Pike push ups

4 Rounds of:

10 Single arm KB row
10 TRX push ups
10 TRX tricep extentions


Continue reading ...
 

20.11.2015

Posted by Lizelle Pool on Friday, November 20, 2015, In : November 2015 
Every minute on the minute:

3 Deadlifts

4 Rounds of:

10 Front squats
10 Jumping lunges - total
10 Bodyweight squats

No rest between exercises (if you can manage that)
90 Seconds rest between rounds

5-4-3-2-1 reps of:

Barbell hang cleans
Bent over rows

Rest as needed
Continue reading ...
 

19.11.2015

Posted by Lizelle Pool on Thursday, November 19, 2015, In : November 2015 
2 Rounds of:

400m run
25 KB swings
400m run
45 sec side plank - left/right

30 Minutes as many rounds as you can:

50 Skips
20 KB/DB burpee with a step up
250m row
20 KB high pulls
30 Mountain climbers


Continue reading ...
 

18.11.2015

Posted by Lizelle Pool on Wednesday, November 18, 2015, In : November 2015 
10-7-5-3-3-1-1 reps of:

Push press

10 minutes every minute, on the minute

3 Barbell hang cleans

10-9-8-7-6-5-4-3-2-1 reps of:

Kettlebell press
Jumping lunges 
KB swings
Continue reading ...
 

17.11.2015

Posted by Lizelle Pool on Tuesday, November 17, 2015, In : November 2015 
8 x 1 minute hard rowing/1 minute easy rowing

2 Rounds of:

10 TRX rows
15 RDL
20 Walking lunges
15 Bridges
30 Second plank

10-7-5-3-1-1-1 reps
Barbell front squat (or any squat you prefer)



Continue reading ...
 

16.11.2015

Posted by Lizelle Pool on Monday, November 16, 2015, In : November 2015 
2 Rounds of:

12 Bent over rows
10 Dips
10 Shoulder extensions - left/right
10 Push ups
15 Knees to chest

10 Minutes - every minute on the minute:

3 Barbell bench press

10-9-8-7-6-5-4-3-2-1 reps of:

TRX pull ups
Box jumps
Continue reading ...
 

Friday the 13th

Posted by Lizelle Pool on Friday, November 13, 2015, In : November 2015 
So on this note of 13, let us do this

13 minutes of rowing/running - as hard/fast as you can go (choose one)

As many rounds in 13 minutes of:

13 Push ups
13 KB swings
13 Step ups - left/right
13 Supine row/bent over rows/TRX row (choose one)

Finish it off with whatever you did not do in the beginning, 13 minutes of rowing/running
Continue reading ...
 

12.11.2015

Posted by Lizelle Pool on Thursday, November 12, 2015, In : November 2015 
5000m row

Go all out and have fun
Continue reading ...
 

11.11.2015

Posted by Lizelle Pool on Wednesday, November 11, 2015, In : November 2015 
Complex warm up

5 Reps of each of:

BB RDL
BB Bent over row
BB Power cleans
BB Press
BB Front squat

x 5 every 2 minutes

Then:

21/15/9 reps of:

Deadlift
KB swing

Then:

7 Minutes as many rounds as possible of:

10 Push ups
10 KB swings

Bonus:

1 minute run
1.30 minute walk
x 6
Continue reading ...
 

10.11.2015

Posted by Lizelle Pool on Tuesday, November 10, 2015, In : November 2015 
Today you can do either of the 2 sections or you can do both.

20 x 20 seconds hard rowing/40 seconds easy rowing

then:

10 x 1km cycle + 20 Sandbag snatches
Continue reading ...
 

09.11.2015

Posted by Lizelle Pool on Monday, November 9, 2015, In : November 2015 
Squats today

10 sets of 10 reps.

Do any type of squat that suits your body or your mind, back, front, goblet, it doesn't matter.

then:

Run 2km
Continue reading ...
 

06.11.2015

Posted by Lizelle Pool on Friday, November 6, 2015, In : November 2015 
3 Mins hard row/2 mins easy row x 3

15 BB clean and press
15 Burpees
50 Battle rope slams
12 BB clean and press
12 Burpees
50 Battle rope slams
9 BB clean and press
9 Burpees
50 Battle rope slams
Continue reading ...
 

05.11.2015

Posted by Lizelle Pool on Thursday, November 5, 2015, In : November 2015 
Yes, I am a little obsessed with rowing at the moment, 
You don't have to do the rowing, you can just skip to the conditioning section of the workout.

250m hard rowing, 250m easy rowing x 12

then:

2 Rounds of:

2 Minutes all out effort row
Rest 2 minutes
2 Minutes weighted step ups - go as heavy as you can
Rest 2 minutes
2 Minutes mountain climbers
Rest 2 minutes
Continue reading ...
 

04.10.2005

Posted by Lizelle Pool on Wednesday, November 4, 2015, In : November 2015 
4 x 750m row
Rest 1 minute between intervals

As many rounds as you can in 25 minutes of:

6 Single arm KB cleans left/right
12 Jumping lunges
10 Push ups - use a different variation every round
Continue reading ...
 

03.11.2015

Posted by Lizelle Pool on Tuesday, November 3, 2015, In : November 2015 
500m easy row

500m row, as hard and fast as possible

3 Rounds of:

400m run
25 KB swings
20 TRX rows
Continue reading ...
 

02.11.2015

Posted by Lizelle Pool on Monday, November 2, 2015, In : November 2015 
3 Rounds of:

1000m row
40 KB swings
30 Sandbag high pulls
20 Walking lunges
10 Sandbag snatches
Continue reading ...
 
 

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