Browsing Archive: September, 2016

30/09/2016

Posted by Lizelle Pool on Friday, September 30, 2016, In : September 2016 
Every minute on the minute for 8 minutes of:

5 TRX pulls
5 Single KB cleans - each arm

3 Rounds of:

8 Bulgarian split squats - each leg
8 Push press

3 Rounds of:

20 KB swings
8 Bench press

3 Minutes on/1 minute off:

A. 10 Step ups
     20 Swings
    10 Overhead press
x4

B. 5 Hindu push ups
    10 Knees to chest
    10 Bent over rows


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29/09/2016

Posted by Lizelle Pool on Thursday, September 29, 2016, In : September 2016 
1.2km swim
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28/09/2016

Posted by Lizelle Pool on Wednesday, September 28, 2016, In : September 2016 
5 Rounds of:

10 Sandbag shouldering left
10 Sandbag shouldering right
10 Sandbag overhead press
10 Sandbag bent over row

10 Rounds of:

5 Barbell cleans
10 Sandbag lateral bag drags

30 seconds hard/30 seconds easy:

Rowing
x 10
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27/09/2016

Posted by Lizelle Pool on Tuesday, September 27, 2016, In : September 2016 
800m run
20 Alternating KB clean and press
400m run
20 Alternating KB clean and press
200m run
20 Alternating KB clean and press

3 Rounds of:

10 Racked deficit reverse lunges - each leg
10 Single arm KB swings

4 Rounds of:

10 Single leg RDL
5 1/2 Turkish Get Ups

3 Rounds of:

10 Walking lunges
20 KB high pulls
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26/09/2016

Posted by Lizelle Pool on Monday, September 26, 2016, In : September 2016 
Pyramid:

Bear crawl
Bear crawl/20 KB swings
Bear crawl/20 KB swings/10 Push ups
Bear crawls/20 KB swings/10 Push ups/20 Cross body mountain climbers
Bear crawls/20 KB swings/10 Push ups/20 Cross body mountain climbers/10 Reverse lunges
20 KB swings/10 Push ups/20 MC/10 RL
10 Push ups/20 MC/10 RL
20 MC/10 RL
10 RL
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23/09/2016

Posted by Lizelle Pool on Friday, September 23, 2016, In : September 2016 
20 seconds work/10 seconds rest x 5 rounds of:

Bulgarian split squat - left
Cross body mountain climbers 
Bulgarian split squat - right
Plank

3 Rounds of:

15 BB RDL
15 BB bent over rows
10 BB hang cleans
5 BB front squats

21/15/9 reps of:

BB RDL
Knees to chest

15/9/6 reps of:

BB bent over rows
Kettlebell swings

9/6/3 reps of:

BB hang cleans
Jumping lunges


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22/09/2016

Posted by Lizelle Pool on Thursday, September 22, 2016, In : September 2016 
30 minutes of assorted kettlebell weighted stair carries.

Have fun.
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21/09/2016

Posted by Lizelle Pool on Wednesday, September 21, 2016, In : September 2016 
Every minute on the minute for 25 minutes:

Minute 1 - Skipping
Minute 2 - KB swings
Minute 3 - Stair running

Every minute on the minute for 10 minutes:

Minute 1 - Bear crawl
Minute 2 - 25 KB swings

3 Rounds of:

20 Walking lunges
15 KB swings
10 Double KB bent over rows
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20/09/2016

Posted by Lizelle Pool on Tuesday, September 20, 2016, In : September 2016 
3 Rounds of:

500m row
15 KB swings
10 Reverse lunges
8 TRX low row
5 Snatches each arm

Front squats
4 x 7

5 Rounds of:

10 BB cleans
10 Push ups

3 Rounds of:

8 Bulgarian split squats
30 Seconds hang from pull up bar
12 Good mornings
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16/09/2016

Posted by Lizelle Pool on Friday, September 16, 2016, In : September 2016 
Run:

400m hard
200m easy
x 4

5 Minute as many reps as you can of:

1 Turkish Get Up - aternating

Every minute on the minute for as long as you can do rep in a minute:

1 Barbell clean, reverse lunge, press
2 Barbell clean, reverse lunge, press
3...

5 Rounds:

Goblet weighted carries
10 Front squats
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15/09/2016

Posted by Lizelle Pool on Thursday, September 15, 2016, In : September 2016 
1km row

5 Rounds of:*

5 Barbell press
10 Landmine rows

*Always remember that the prescribed rounds of any weight exercise do not include your warm up sets.

Swing
Single arm swing left
Single arm swing right
Alternating swings
Clean left
Clean right
Press left
Press right
Snatch left
Snatch right

Do 10 Slamballs between every set of KB exercise
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14/09/2016

Posted by Lizelle Pool on Wednesday, September 14, 2016, In : September 2016 
3 Rounds of:

10 Goblet reverse lunges
10 T/Y/I
10 Shoulder dislocates
10 Wall slides

6/6/6/6 reps:

Bulgarian split squats

8 x 5 TRX low rows

3 Rounds of:

10 Step ups - each leg
15 Double KB bent over rows
100 skips

5 x 500m rows
Rest 1 minute between intervals
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13/09/2016

Posted by Lizelle Pool on Tuesday, September 13, 2016, In : September 2016 
10km cycle time trial

3km row time trial
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12/09/2016

Posted by Lizelle Pool on Monday, September 12, 2016, In : September 2016 
1km run

4 Rounds of:

20 KB swings
15 TRX rows
10 Push ups
5 Goblet squats

1km run
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09/09/2016

Posted by Lizelle Pool on Friday, September 9, 2016, In : September 2016 
3 Rounds of:

400m run
25 KB swings
10 Double KB press

3 Rounds:

10 Goblet squats
250m row

3 Rounds of:

10 Double KB racked step ups
200m run
Continue reading ...
 

08/09/2016

Posted by Lizelle Pool on Thursday, September 8, 2016, In : September 2016 
5km row time trial 
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07/09/2016

Posted by Lizelle Pool on Wednesday, September 7, 2016, In : September 2016 
3 Rounds of:

15 Single arm KB swings - each arm
10 Burpees
10 Hindu push ups

5 x 3 Turkish Get Ups - complete 3 on one side before doing 3 on the other side

Every minute on the minute for 12 minutes:

5 Barbell clean and press
4 Burpees
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06/09/2016

Posted by Lizelle Pool on Tuesday, September 6, 2016, In : September 2016 
3km run

6/6/6/6 reps of:

Squats - any variation you prefer

Every minute on the minute for 10 minutes:

5 TRX rows
5 Push ups

50 Walking lunges

4 x 5 KB press - each side

50 Walking lunges
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05/09/2016

Posted by Lizelle Pool on Monday, September 5, 2016, In : September 2016 
5 Rounds of:

10 Push ups
15 TRX pulls
20 Sandbag cleans
25 Burpees

10/10/10/8/8/8 reps of:

Deadlifts

5 Minutes as many rounds as you can of:

Barbell clean/reverse lunges/push press
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02/09/2016

Posted by Lizelle Pool on Friday, September 2, 2016, In : September 2016 
3 Rounds of:

200m row
10 TRX pulls
15 Squats

10/8/6/4 reps of:

Clean and squat

15/12/9/6/3 reps of:

bench press
Pike push ups
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01/09/2016

Posted by Lizelle Pool on Thursday, September 1, 2016, In : September 2016 
30 Minute interval cycling

2km row
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