Browsing Archive: August, 2016

31/08/2016

Posted by Lizelle Pool on Wednesday, August 31, 2016, In : August 2016 
5 Rounds of:

10 KB snatches - each arm
10 Burpees

3 Rounds of:

15 KB deadlifts
15 Calories row

2 Rounds of:

20 Push ups
20 Walking lunges

2km run
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30/08/2016

Posted by Lizelle Pool on Tuesday, August 30, 2016, In : August 2016 
Front squats:

10/10/10/8/8/6/6 reps

5 Rounds of:

10 Barbell cleans
10 Push ups

4 Rounds of:

10 RDL
10 Bench press

50 Modified pull ups
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26/08/2016

Posted by Lizelle Pool on Friday, August 26, 2016, In : August 2016 
3 Rounds of:

6 T-push ups
6 BB cleans
6 BB press
6 BB front squats

Every minute on the minute x 10 minutes:

3 BB clean and press

4 Rounds of:

10 Landmine press - each side
10 KB swings

10 Minute interval cycling
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25/08/2016

Posted by Lizelle Pool on Thursday, August 25, 2016, In : August 2016 
4 Rounds of:

25 swings
10 sandbag cleans
10 sandbag high pulls
10 side to side slamballs

40 seconds work/20 seconds rest of:

supine pulls
step ups left
step ups right
db press
assisted pistol left
assisted pistol right
knees to chest
db clean and press left
db clean and press right
plank


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23/08/2016

Posted by Lizelle Pool on Tuesday, August 23, 2016, In : August 2016 
15/15/15/5/5/3 reps of:

Front squats

5 Rounds of:

10 BB overhead press
10 BB Reverse lunges
10 BB deadlifts
Don't put the bar down between exercises, only rest between rounds

4 x 20 Bridges + 30 second plank
3 x 8 Bulgarian split squats + 10 swings
2 x 20 Sandbag good mornings + 10 Sandbag lateral lunges
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22/08/2016

Posted by Lizelle Pool on Monday, August 22, 2016, In : August 2016 
5 Rounds:

10 KB swings
10 Slamballs

10-10-10
Deadlifts
Push ups

5-5-5
Deadlifts
Farmer's walks

3 Rounds:

15 KB swings
15 Slamballs

3 Rounds of:

25 Sandbag deadlifts
10 Single arm swings
5 Elevated feet push ups with knee touch

1km row
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19/08/2016

Posted by Lizelle Pool on Friday, August 19, 2016, In : August 2016 
As many rounds as you can in 45 minutes of:

400m run
500m row
15 KB swings
10 KB burpee step ups
5 Slamballs
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18/08/2016

Posted by Lizelle Pool on Thursday, August 18, 2016, In : August 2016 
3 Rounds of:

5 TRX "T"/"Y"/"I"
5 Pike push ups

Every 30 seconds x 20:

Barbell clean and press

Every 30 Seconds x 20:

Barbell cleans

7 Rounds of:

5 BB high pulls
10 KB swings

10 Minutes:

Alternating KB clean and press - 1 each side
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17/08/2016

Posted by Lizelle Pool on Wednesday, August 17, 2016, In : August 2016 
As many rounds as you can in 20 minutes of:

15 Calorie row
10 Bulgarian split squat - each leg
5 Goblet squats

3 Rounds of:

20 Sandbag rotational lunges
20 Slamballs

3 Rounds of:

30 Second plank
30 Hip extentions
30 TRX mountain climbers
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16/08/2016

Posted by Lizelle Pool on Tuesday, August 16, 2016, In : August 2016 
2 x 400m run

3 Rounds of:

20 Walking lunges with sandbag clean every 2 lunges
10 Spider steps - each leg
10 Jumping lunges
10 Single leg RDL

400m run

3 Rounds of:

5 Manmakers
15 Knees to chest
Farmer's walk

5 Minutes - as many sandbag flips as you can
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15/08/2016

Posted by Lizelle Pool on Monday, August 15, 2016, In : August 2016 
10/10/8/8/6/6/4/4 reps of:

Front squats

20 Minutes as many rounds as you can of:

50 Skips
20 Swings
20 Walking lunges
10 Weighted stair walking
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12/08/2016

Posted by Lizelle Pool on Friday, August 12, 2016, In : August 2016 
1 Turkish Get Up - left
5 Inchworm push ups
1 Turkish Get Up - right
5 Inchworm push ups
x 5

10 Rounds of:

5 TRX pulls
5 Push ups

3 Rounds of:

20 Landmine shoulder to shoulder
5 Burpees

3 Rounds of:

10 Landmine stationary lunges

30 Seconds work/10 seconds rest x 5 of:

Sandbag clean, lunge, press
Plank
Continue reading ...
 

11/08/2016

Posted by Lizelle Pool on Thursday, August 11, 2016, In : August 2016 
3 Rounds of:

10 Hindu push ups
20 TRX side to side knee tucks
30 Second hollow body hold
30 Second plank

4 x 8 Barbell cleans
15 KB swings between each set

5 Rounds of:

5 Double KB front squats
5 TRX pulls
15 Dips
Continue reading ...
 

10/08/2016

Posted by Lizelle Pool on Wednesday, August 10, 2016, In : August 2016 
3 Rounds of:

12 TRX pulls
12 TRX "Y"
12 TRX push ups
12 TRX Tricep extensions
20 KB swings
6 Goblet squats

10/10/8/8/6/6/3/3 Reps - Deadlifts

3 Rounds of:

200 Skips
5 Mins row - as far as possible
15 KB deadlifts
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05/08/2016

Posted by Lizelle Pool on Friday, August 5, 2016, In : August 2016 
4 Rounds of:

10 TRX mountain climbers
20 Walking lunges
15 Double KB press

4 x 10 - push press and pike push ups

3 Rounds of:

12 Double KB cleans
20 Swings
10 Sandbag lateral bag drags

10 Minutes of KB stair walking
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04/08/2016

Posted by Lizelle Pool on Thursday, August 4, 2016, In : August 2016 
2km run
2km row
200 skips x 2
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03/08/2016

Posted by Lizelle Pool on Wednesday, August 3, 2016, In : August 2016 
3 Rounds of:

20 KB swings
12 Single leg KB RDL
12 Barbell bent over rows

4 x 10 Deadlifts

3 Rounds of:

10 Double KB deadlifts
10 Step ups - each leg
400m run

45 seconds work/15 seconds rest of:

KB swings
x 5
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02/08/2016

Posted by Lizelle Pool on Tuesday, August 2, 2016, In : August 2016 
3 Rounds of:

5 T-push ups
5 Double KB cleans
5 Good mornings
5 Goblet squats

4 x 10 Front squats

Rest as needed

As many rounds as you can in 15 minutes of:

10 Front racked reverse lunges
15 Knees to chest
15 Push ups
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01/08/2016

Posted by Lizelle Pool on Monday, August 1, 2016, In : August 2016 
4 x 500m row

3 Rounds of 30 seconds work:

TRX rows
Sandbag rotational lunges
Plank
Stability ball rollouts

As many rounds as you can in 20 minutes of:

10 Push ups
10 Single arm bent over rows
25 Swings
5 Single leg bench squats
30 Secondsside plank L/R
30 Second plank
1 Turkish get up - each side
Continue reading ...
 
 

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