Browsing Archive: April, 2016

26/04/2016

Posted by Lizelle Pool on Tuesday, April 26, 2016, In : April 2016 
1km row

2 Rounds of:

15 RDL
30 Walking lunges
15 Glide mountain climbers
30 Weighted hip bridges

6/6/5/5/4/4 - Front squats

3 Rounds of 1 minute each of:

Goblet squats
KB high pulls
Bulgarian split squats - 30 seconds each
Continue reading ...
 

25/04/2016

Posted by Lizelle Pool on Monday, April 25, 2016, In : April 2016 
3 x 750m row

8 Rounds of:

12 Sandbag rotational lunges
12 Sandbag shouldering

4 Rounds of:

10 Single arm row
10 Incline push ups
10 TRX tricep extensions
10 TRX bicep extensions
Continue reading ...
 

22/04/2016

Posted by Lizelle Pool on Friday, April 22, 2016, In : April 2016 
Deadlifts - 10/10/5/5/5/5/5

4 Rounds of:

10 Front squats
10 Jumping lunges
10 Lateral step ups - each leg

5 Rounds of 5 reps each of:

5 Barbell cleans
10 Pike push ups
Continue reading ...
 

21/04/2016

Posted by Lizelle Pool on Thursday, April 21, 2016, In : April 2016 
2 Rounds of:

400m run
25 KB swings
500m row
30 Sec side plank - each side

3 Rounds of:

10 Racked reverse lunges - each side
10 Dips
20 Burpee with step ups
300m row
20 KB high pulls
15 TRX mountain climbers
Farmers walk
Continue reading ...
 

20/04/2016

Posted by Lizelle Pool on Wednesday, April 20, 2016, In : April 2016 
Run:

300m/200m/100m - x 3
Rest as needed between runs

5 Rounds of:

10 Landmine bent over rows
10 Shoulder press - back against a wall

Every minute on the minute of:

5 Barbell cleans
Continue reading ...
 

19/04/2016

Posted by Lizelle Pool on Tuesday, April 19, 2016, In : April 2016 
2 Rounds:

10 TRX rows
15 RDL
20 Racked reverse lunges
15 Squats
10 Single leg bridges

7 Sets of 5 reps each - FRONT SQUATS

Then:

10 Single arm KB squat and press L/R
20 KB sumo deadlift with high pulls
20 Push press
20 Squats
20 Lunges - reverse
Continue reading ...
 

18/04/2016

Posted by Lizelle Pool on Monday, April 18, 2016, In : April 2016 
3 Rounds of:

15 Deadlifts
15 KB goblet squats
5 KB snatches - each side

4 Rounds of:

8 Barbell press
10 Landmine bent over rows
10 Step ups - each leg
20 KB swings

3 Rounds of:

10 Dead stop barbell clean and press
15 Knees to chest
Continue reading ...
 

15/04/2016

Posted by Lizelle Pool on Friday, April 15, 2016, In : April 2016 
2 Rounds of:

15 RDL
15 Bridges
15 Good mornings
15 Knees to chest

10-10-10-10

Deadlifts

15-15-15

Goblet squats
High pulls
Continue reading ...
 

14/04/2016

Posted by Lizelle Pool on Thursday, April 14, 2016, In : April 2016 
400m run
50 Mountain climbers
400m run
60 Second plank
x 2

25 Minutes as many rounds as you can of:

10 KB high pulls
10 Step ups - each leg
250m row
25 KB swings
20 Walking lunges
Continue reading ...
 

13/04/2016

Posted by Lizelle Pool on Wednesday, April 13, 2016, In : April 2016 
20/20/16/16/10/10 reps of:

TRX rows
Sandbag shouldering

Run:

4 minutes on/2minutes off
3 minutes on/ 1:30 minutes off
2 minutes on/1 minute off
1 minute on

50 Barbell clean and press
25 Push ups
25 TRX rows

Every 2 minutes for 5 rounds

1 minute row
5 KB snatches - each side
Continue reading ...
 

12/04/2016

Posted by Lizelle Pool on Tuesday, April 12, 2016, In : April 2016 
15 minutes of weighted stair walking

150 KB swings

5 Rounds of:

10 Barbell push press
8 Jumping lunges - each leg
20 Medicine ball woodchops
Continue reading ...
 

11/04/2016

Posted by Lizelle Pool on Monday, April 11, 2016, In : April 2016 
8 Rounds of:

250m row
5 Double kb cleans
10 Double kb press

4 Rounds of:

6 kb windmills - each side
12 Lateral bag drags
12 single arm kb swings - each side
200m run
Continue reading ...
 

08/04/2016

Posted by Lizelle Pool on Friday, April 8, 2016, In : April 2016 
30 seconds of work/10 seconds of rest x 15 of:

Skipping - work on different skipping techniques. 

2 Rounds of:

20 Walking lunges
15 Sandbag good mornings
15 TRX squats
15 KB snatches - each arm

10-10-10-10 each leg of:

Bulgarian split squats

5 Rounds of:

5 KB snatches - each side
10 TRX knee tucks 
Continue reading ...
 

07/04/2016

Posted by Lizelle Pool on Thursday, April 7, 2016, In : April 2016 
40 Seconds work/20 seconds rest for 10 minutes:

KB swings

2km row

100 Sandbag burpees

10 KB swings - 10 seconds rest x 10
Continue reading ...
 

06/04/2016

Posted by Lizelle Pool on Wednesday, April 6, 2016, In : April 2016 
4 x 200m run
Rest - 100m walk

2 x 400m run
Rest 200m walk

21 Pike push ups
21 Double KB cleans
21 Push ups
1:30min row

15 Pike push ups
15 Double KB cleans
15 Push ups
1:30 min row

9 Pike push ups
9 Double KB cleans
9 Push ups
1:30 min row

Every minute on the minute for 10 minutes:

5 KB cleans - each side
Continue reading ...
 

05/04/2016

Posted by Lizelle Pool on Tuesday, April 5, 2016, In : April 2016 
2 Rounds of:

15 KB RDL
8 Double KB reverse lunges - each leg
15 TRX knee tucks
30 Bridges

10-10-10-10

Goblet squats
Rest as needed between sets

Every minute, on the minute for 10 minutes:

15 TRX low rows
10 Goblet squats
Continue reading ...
 

04/04/2016

Posted by Lizelle Pool on Monday, April 4, 2016, In : April 2016 
3 Rounds of:

10 Double KB press
10 Push ups
10 Reverse lunges
Farmer's walk

5 Rounds:

1 min KB swings
50 Skips
1 Min KB clean L
50 Skips
1 Min KB clean R
50 Skips
1 Min KB press L
50 Skips
1 Min KB press R
50 Skips
1 Min KB snatch L
50 Skips
1 Min KB snatch R
50 Skips
1 Min KB clean and press L
50 Skips
1 Min KB clean and press R
50 Skips


Continue reading ...
 
 

Tags

Categories

blog comments powered by Disqus