Browsing Archive: September, 2015

"Tough"

Posted by Lizelle Pool on Wednesday, September 30, 2015, In : September 2015 
7 Rounds of:

15 KB high pulls
15 Dips

10 Ab wheel rollouts x 3
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"Show up"

Posted by Lizelle Pool on Tuesday, September 29, 2015, In : September 2015 
30 seconds one handed swing - left/30 seconds one handed swing - right
Continue this for 10 minutes - no rest

30 seconds - single arm bent over row - left
30 seconds - single arm bent over row - right
30 seconds - push ups
30 seconds rest between rounds
x 4

30 Seconds - Stationary lunge - left
30 Seconds - Stationary lunge - right
30 Seconds - Ab wheel rollouts
30 Seconds rest between rounds
x 4
Continue reading ...
 

"In trouble"

Posted by Lizelle Pool on Monday, September 28, 2015, In : September 2015 
10 Rounds of:

10 Burpees
10 Push ups
10 Goblet squats
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"Rest of my days"

Posted by Lizelle Pool on Wednesday, September 23, 2015, In : September 2015 
150 Kettlebell swings - as little sets and rest as possible

15 Bulgarian split squats - each leg
20 RDL
x 4

30 Second plank
10 Single KB racked deep squat - each leg
x 4

10 Jumping lunges - each leg
10 Walking lunges - total
x 4
Continue reading ...
 

"On top of it"

Posted by Lizelle Pool on Tuesday, September 22, 2015, In : September 2015 
On the minute, every minute for 6 minutes - 25 KB swings

then:

100 Snatches (50 each arm)
Do 10 Ab wheel rollouts every time you rest
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"Let's not go there"

Posted by Lizelle Pool on Monday, September 21, 2015, In : September 2015 
3 x 750m row, row 1 minute easy between intervals

5 x 10 Deadlifts

10 Landmine Kneeling shoulder press - each arm

x 3

10 Landmine single arm bent over row - each arm

x 3
Continue reading ...
 

"Malfunction"

Posted by Lizelle Pool on Friday, September 18, 2015, In : September 2015 
40 seconds work/20 seconds rest of:

Single arm swings - left
Single arm swings - right
Alternating swings
KB swings
x 2

40 seconds work/20 seconds rest of:

Reverse lunge - left
Reverse lunge - right
Goblet squats
x 2 

40 seconds work/20 seconds rest:

Push ups
Single arm bent over rows - left
Single arm bent over rows - right
x 2
Continue reading ...
 

"Breakthrough"

Posted by Lizelle Pool on Thursday, September 17, 2015, In : September 2015 
1.5km run

3 Rounds of:

20 Burpees
25 TRX rows
20 Walking lunges
20 Push ups

1.5km row
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"Personal"

Posted by Lizelle Pool on Wednesday, September 16, 2015, In : September 2015 
25 KB swings every minute on the minute for 6 minutes

10 Ab wheel rollouts x 3

25 Weighted bridges x 3

15 RDL x 3

15 KB deadlifts x 3

15 KB sumo deadlifts x 3

10 Single KB stationary lunges x 3 - each side

15 Bodyweight  bulgarian split squats x 3 - each side
Continue reading ...
 

"Silver dollar"

Posted by Lizelle Pool on Tuesday, September 15, 2015, In : September 2015 
25 KB swings on the minute, every minute for 6 minutes

100 KB floor press
Do 5 hand release push ups every time you rest

100 Double kb bent over rows
Continue reading ...
 

"What the hell"

Posted by Lizelle Pool on Monday, September 14, 2015, In : September 2015 
As many rounds as possible in 20 minutes of:

5 Heavy bent over rows
10 Hand release push ups
15 Goblet squats
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"Found"

Posted by Lizelle Pool on Friday, September 11, 2015, In : September 2015 
5 Rounds of:

30 seconds of work/15 seconds of rest of:

KB floor press
Goblet squats
Double KB bent over rows
Stationary lunge - left
Stationary lunge - right
Plank
Continue reading ...
 

Score"

Posted by Lizelle Pool on Thursday, September 10, 2015, In : September 2015 
5 Rounds of 30 seconds of work/10 seconds transition

Hand release push ups
Superman's
Bridges
T-stand push ups
Goblet squats
Mountain climbers
Alternating single leg RDL

10 Minutes of yoga stretching
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"Good grace"

Posted by Lizelle Pool on Wednesday, September 9, 2015, In : September 2015 
5 Minutes - single arm kb swings - 10 each side

5 Minutes - single arm kb cleans - 15 each side

4 Rounds of:

10 KB side to side press
10 Bulgarian split squats

4 Rounds of:

15 KB RDL
30 second hand planks
Continue reading ...
 

"Runner"

Posted by Lizelle Pool on Tuesday, September 8, 2015, In : September 2015 
4 Rounds of:

20 TRX rows
15 Single arm KB swings - each arm

4 Rounds of:

10 Single arm kb swings - each arm
10 Single arm kb row - each arm
5 Single arm kb press - each arm
10 Goblet squats


Continue reading ...
 

"Honest"

Posted by Lizelle Pool on Monday, September 7, 2015, In : September 2015 
10 minutes of KB swings - 30 seconds work/30 seconds rest

KB snatches - left/right - 15 seconds work/15 seconds rest - 20 minutes
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"Regroup"

Posted by Lizelle Pool on Friday, September 4, 2015, In : September 2015 
1000m row
x 2

2 minute easy rowing between intervals

35 Seconds of work/25 seconds of rest - 3 rounds of:

Single arm kb press - left
Sinlge arm kb press - right
Double kb bent over row
Push ups
Double kb cleans
Plank
Continue reading ...
 

"Super cool"

Posted by Lizelle Pool on Thursday, September 3, 2015, In : September 2015 
10 Surrenders - each leg
15 Glide cross body mountain climbers - each leg
x 2

10 Sandbag bear hug squats
15 Stick ups
10 Glide knee tucks
x 3

10 Suitcase deadlifts - each leg
20 Second side plank - each side
x 3

10 Sandbag racked step ups - each side
10 Glide mountain climber/knee tuck combo
x 3
Continue reading ...
 

All day"

Posted by Lizelle Pool on Wednesday, September 2, 2015, In : September 2015 
Just some rowing today

750m all out effort row
2 minutes easy rowing

x 4
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"Cover"

Posted by Lizelle Pool on Tuesday, September 1, 2015, In : September 2015 
30 Mountain climbers
10 Front squats
x 3

12 Sumo squats
10 Butterfly kick with knee hug
x 4

20 Turkish get ups - switch arms every rep

10 Minute cycling - 30 seconds hard/30 seconds easy
Continue reading ...
 
 

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