Browsing Archive: February, 2016

29/02/2016

Posted by Lizelle Pool on Monday, February 29, 2016, In : February 2016 
10 Minutes of interval running

Then:

10 Minutes of:

8 Front racked reverse lunges
8 Medicine ball burpees
8 Double KB bent over rows

Repeat the above for a 40 minute workout
Continue reading ...
 

26/02/2016

Posted by Lizelle Pool on Friday, February 26, 2016, In : February 2016 
4 Rounds of:

400m run

Rest 2 minutes between rounds

4 Rounds of:

20 DB bent over rows
20 TRX push ups
20 TRX squat and row
20 Sandbag clean and press
Continue reading ...
 

25/02/2016

Posted by Lizelle Pool on Thursday, February 25, 2016, In : February 2016 
Today, choose all your favorite exercises and line them up.

Do 30 seconds of work/30 seconds of rest BUT between every exercise, skip or run in place or do any type of cardio for 30 seconds.

Have fun
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24/02/2016

Posted by Lizelle Pool on Wednesday, February 24, 2016, In : February 2016 
4 Rounds of:

500m row
10 KB step ups - each leg
15 Dips

4 Rounds of:

15 Good mornings
10 Lateral step ups - each leg
100 Skips
Continue reading ...
 

23/02/2016

Posted by Lizelle Pool on Tuesday, February 23, 2016, In : February 2016 
A bit more traditional today.

4 Rounds of:

BB bench press x 12
Seated bent over rows x 12

4 Rounds of:

Single arm DB press x 8
Single arm DB row x 10

4 Rounds of:

6 TRX low rows
6 Wide push ups

18 minutes of interval cycling - 1 minute hard/1 minute easy
Continue reading ...
 

22/02/2016

Posted by Lizelle Pool on Monday, February 22, 2016, In : February 2016 
750m row

Then:

4 Rounds of:

5 Double KB thrusters
10 Sandbag shouldering
15 Sandbag bent over rows
20 KB racked alternating reverse lunges
Continue reading ...
 

19/02/2016

Posted by Lizelle Pool on Friday, February 19, 2016, In : February 2016 
20 Minutes of KB stair climbing

Set your timer for 1 minute intervals, every minute, change your KB's position, from racked to next to the body for the 20 minutes.

Then:

15 Double KB cleans
15 Double KB press
100 skips
12 Double KB cleans
12 Double KB press
100 skips
9 Double KB cleans
9 Double KB press
100 skips
Continue reading ...
 

18/02/2016

Posted by Lizelle Pool on Thursday, February 18, 2016, In : February 2016 
3 km row
1 km run

7 Rounds of:

10 KB single arm swings - each arm
10 Sandbag shouldering - each arm
10 Double KB cleans
10 Sandbag high pulls


Continue reading ...
 

17/02/2016

Posted by Lizelle Pool on Wednesday, February 17, 2016, In : February 2016 
21/18/15/12/15/18/21 reps of:

Calories row
KB swings

Then:

Every 3 minutes for 12 minutes:

10 Single KB racked squat (swap sides every round)
45 second plank

3 Rounds of:

20 Alternating reverse lunges
20 KB swings
Continue reading ...
 

16/02/2016

Posted by Lizelle Pool on Tuesday, February 16, 2016, In : February 2016 
50 KB swings
As many alternating single arm snatches to finish 4 minutes on the clock

Rest 2 minutes

Repeat two more times

Every 30 seconds for 4 minutes:
4 Goblet squats

Don't put the weight down for the full 4 minutes
Continue reading ...
 

15/02/2016

Posted by Lizelle Pool on Monday, February 15, 2016, In : February 2016 
3 Rounds of:

20 Walking lunges
10 DB press
15 TRX knee tucks

then:

60 Calorie row
50 Knees to chest
40 KB swings
30 Double KB cleans
20 TRX rows



Continue reading ...
 

12/02/2016

Posted by Lizelle Pool on Friday, February 12, 2016, In : February 2016 
Every 2 minutes, do 15 Shoulder press

Your choice of seated, standing, DB, BB, or double KB's

Then:

Every minute on the minute for 21 minutes of:

Minute 1 - 15 KB swings
Minute 2 - 15 Push press
Minute 3 - Skipping for the whole minute

Enjoy!
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11/02/2016

Posted by Lizelle Pool on Thursday, February 11, 2016, In : February 2016 
Every minute on the minute for 20 minutes:

Even minute - 6 deadlifts
Odd minute - 10 push ups

As many rounds as you can in 10 minutes of:

5 TRX low rows
10 High box step ups - 5 each leg
15 KB swings
Continue reading ...
 

10/02/2016

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

5 Deadstop push ups
10 Surrenders - each leg
15 Bent over rows

Then:

50 Calorie row
40 Deadlifts
30 Step ups
20 Front squats

3 Rounds of:

25 KB swings
150 skips
25 KB swings
Rest 2 minutes between rounds


Continue reading ...
 

09/02/2016

Posted by Lizelle Pool on Tuesday, February 9, 2016, In : February 2016 
1km row

3 Rounds of:

15 Sandbag high pulls
15 TRX push ups
30 seconds plank

1km row

3 Rounds of:

Sandbag burpee/clean/step up left and right x 10
20 TRX Hamstring curls
30 Seconds plank
Continue reading ...
 

08/02/2016

Posted by Lizelle Pool on Monday, February 8, 2016, In : February 2016 
5 x 500m row
Rest 30 seconds between intervals

4 Rounds of:

8 Double KB goblet squat
15 TRX rows
45 seconds plank

3 Rounds of:

10 Goblet squats
20 Sandbag zecher hold step ups
20 Jumping lunges
Continue reading ...
 

05/02/2016

Posted by Lizelle Pool on Friday, February 5, 2016, In : February 2016 
As many rounds as you can in 21 minutes of:

minute 1 - 8 RDL
minute 2 - 25 KB swings
minute 3 - 10 Push ups

As many rounds as you can in 12 minutes of:

1 Sandbag clean and press
1 Goblet squat
2 Sandbag clean and press
2 Goblet squats
3.....4.....5.....ascending ladder
Continue reading ...
 

04/02/2016

Posted by Lizelle Pool on Thursday, February 4, 2016, In : February 2016 
10 Minutes of loaded carry stair walks

5 Minutes of walking down steps, running up steps

5 minutes of: 30 seconds work/30 seconds rest - slamballs

5 Minutes of loaded carry stair walks

5 Minutes of walking down steps, running up steps
Continue reading ...
 

03/02/2016

Posted by Lizelle Pool on Wednesday, February 3, 2016, In : February 2016 
Century set of landmine rows
  • A century set is where you do 100 reps in as little time as possible and in as little sets as possible
  • Never exceed 20 reps per set so the least sets you can do is 5 of 20 reps
  • Rest as needed, but keep it to a minimum
  • Don't go too heavy, you might just regret it!

Then:

1:30 minutes row
21 Sandbag squat and press
1:15 minutes row
18 Sandbag squat and press
1:00 minute row
15 Sandbag squat and press
45 seconds row
12 Sandbag squat and press
30 seconds row
9 Sandbag squat and press

Continue reading ...
 

02/02/2016

Posted by Lizelle Pool on Tuesday, February 2, 2016, In : February 2016 
3 x 1000m row
1 minute easy row between intervals

Then:

5 minutes of - KB burpee box step ups
Rest as needed
4 minutes of - Walking lunges
Rest as needed
3 minutes of - Alternating single KB clean and press
Rest as needed
2 minutes of - TRX squat and pull
Rest as needed
1 minute of - Dead stop push ups
Continue reading ...
 

01/02/2016

Posted by Lizelle Pool on Monday, February 1, 2016, In : February 2016 
4 Rounds of:

8 KB high pulls
12 DB press
15 TRX knee tucks
25 KB swings

3 Rounds of 60 seconds of work/30 seconds of rest of:

Row
KB swings
Renegade rows
Continue reading ...
 
 

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