Browsing Archive: October, 2016

31/10/2016

Posted by Lizelle Pool on Monday, October 31, 2016, In : October 2016 
3 Rounds of:

15 Walking lunges - each leg
10 T- push ups
45 Second plank
200m run

5-5-5-5 reps:

Front squats

As many rounds as you can in 15 minutes of:

10 KB deadlifts
15 Burpees
20 Knees to chest
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28/10/2016

Posted by Lizelle Pool on Friday, October 28, 2016, In : October 2016 
200m hill run
300m hill run
400m hill run

5 x 200m hill runs
Rest 45 seconds between runs

3 Rounds of:

10 MB walking lunges - each leg
10 MB single leg RDL
10 MB squats

160 Step ups - alternating every 10 reps
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27/10/2016

Posted by Lizelle Pool on Thursday, October 27, 2016, In : October 2016 
3 Rounds of:

10 Pike push ups
10 Dips

Every  minute on the minute for 12 minutes:

5 Clean and press

Every minute on the minute for 10 minutes:

5 Front squat for even minute
5 DB press for odd minute



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26/10/2016

Posted by Lizelle Pool on Wednesday, October 26, 2016, In : October 2016 
As many rounds as you can in 30 minutes of:

500m row
10 Sandbag cleans
10 Sandbag press
10 Sandbag squat
15 Sandbag bent over rows
10 Sandbag reverse lunges - each leg


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25/10/2016

Posted by Lizelle Pool on Tuesday, October 25, 2016, In : October 2016 
5 Rounds of:

10 BB RDL
8 BB cleans
6 BB overhead press

3km run
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24/10/2016

Posted by Lizelle Pool on Monday, October 24, 2016, In : October 2016 
3 Rounds of:

500m row
20 Burpees

Every minute on the minute for 15 minutes:

5 Barbell clean and press

3 Rounds of:

20 Walking lunges
10 TRX "T" and "Y"
10 Pike push ups
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21/10/2016

Posted by Lizelle Pool on Friday, October 21, 2016, In : October 2016 
5 x 5 of:

5 x 5 Deadlifts
5 x 5 Shoulder press

4 x 400m run - 1 minute rest between runs
3 x 300m run - 45 sec rest between runs
2 x 200m run - 30 sec rest between runs



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20/10/2016

Posted by Lizelle Pool on Thursday, October 20, 2016, In : October 2016 
Every minute on the minute for 12 minutes of:

8 Barbell hang power cleans

5 Rounds of:

10 Medicine ball over the shoulder - each shoulder
5 Burpees
10 Jumping lunges - each leg
5 Push ups
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19/10/2016

Posted by Lizelle Pool on Wednesday, October 19, 2016, In : October 2016 
5 x5 Barbell clean + squat

5 Rounds of:

10 Front squats 
20 Second wall sit

20/18/16/14/12/10/8/6/4/2 reps of:

Burpees
TRX pulls
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18/10/2016

Posted by Lizelle Pool on Tuesday, October 18, 2016, In : October 2016 
1km run

5 Rounds of:

200m run
50 walking lunges
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17/10/2016

Posted by Lizelle Pool on Monday, October 17, 2016, In : October 2016 
3 min hard/1 min easy x 3 - cycling

5 Rounds of:

20 TRX hamstring curls
10 Bulgarian split squats

10 minutes all out effort cycling

100 step ups
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03/10/2016

Posted by Lizelle Pool on Monday, October 3, 2016, In : October 2016 
1km run

5 Rounds of:

10 landmine squat and press
10 landmine shoulder press - left/right
10 landmine reverse lunges - left/right
10 landmine bent over row - left/right
1- landmine RDL - left/right

4 x 30 second deadlift static hold - 30 sec rest

1km run
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