Browsing Archive: August, 2017

31/08/2017

Posted by Lizelle Pool on Thursday, August 31, 2017, In : August 2017 
4 x 1000m row
1 min easy row between intervals

Every 30 seconds:

5 Single arm KB racked front squats

x 50 reps 

Every 40 Seconds:

5 Single arm KB racked front squats

x 50 reps

15 Minutes amrap:

30 Skips
10 Push ups/10 TRX rows
10 KB swings
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30/08/2017

Posted by Lizelle Pool on Wednesday, August 30, 2017, In : August 2017 
20 min run

20 min cycle

20 min row
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29/08/2017

Posted by Lizelle Pool on Tuesday, August 29, 2017, In : August 2017 
4 Min amrap:

100 Skips
5 Double KB front squats

x 2

6 x 500m row
2 mins easy row between intervals

5 Rounds of:

5 Suitcase deadlifts each side
Single arm suitcase farmer's carry
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28/08/2017

Posted by Lizelle Pool on Monday, August 28, 2017, In : August 2017 
30 minute stair running

5 Rounds:

3 - 5 Pull ups
10 Dips
30 sec stability ball plank
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14/08/2017

Posted by Lizelle Pool on Monday, August 14, 2017, In : August 2017 
On the minute:

Min 1 - KB swings
Min 2 - Skipping
Min 3 - Burpees
Min 4 - MB over the shoulder

x 40 minutes
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11/08/2017

Posted by Lizelle Pool on Friday, August 11, 2017, In : August 2017 
Rowing:

2 mins hard/1 min easy x 8

5 Rounds:

12 Double KB floor press
10 Evil wheel
30 Second hang from bar

45 seconds work/15 sec rest x 3 rounds of:

Burpees
Alternating reverse lunges
Push ups
Squats
Mountain climbers
Squat jumps
Dips
Swings
Lateral hops
Plank



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10/08/2017

Posted by Lizelle Pool on Thursday, August 10, 2017, In : August 2017 
20 seconds work/10 seconds rest x 8

TRX squat and pull

5 Rounds of 50 seconds work/10 seconds rest of:

Squat
Alternating reverse lunges
Alternating step ups

3 Rounds:

10 Hack squats
8 Reverse Goblet lunge with knee raise

3 Rounds:

10 Landmine sumo squats
20 Back extensions

Finisher:
2 Rounds of:
Plate pus
15 DB Bent over row
Plate push
15 DB Skier swings
Plate push
15 DB RDL
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07/08/2017

Posted by Lizelle Pool on Monday, August 7, 2017, In : August 2017 
4 Rounds:

750m row
50 Medicine balls over the shoulder

3 Rounds:

5 TRX T/5 TRX Y/TRX I
10 Wall slides

4 Rounds:

10 Landmine shoulder press L/R
10 Shoulder to shoulder landmine press
20 Sandbag shouldering
20 Knees to chest

Finisher:
60 seconds work/15 seconds rest x 3 

Alternating shoulder press
Bent over rows
Sandbag burpees
Alternating step ups
Continue reading ...
 

03/08/2017

Posted by Lizelle Pool on Thursday, August 3, 2017, In : August 2017 
5 x 750m row
1 min easy row between intervals

10 mins EMOM:

4 Double KB front squats

AMRAP 15 mins:

100 Skips
10 Single arm KB swings - each side
20 MB over the shoulder
10 Burpees
Continue reading ...
 

02/08/2017

Posted by Lizelle Pool on Wednesday, August 2, 2017, In : August 2017 
2km run

8 x 200m hill runs
100m easy walk between intervals

1km run
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01/08/2017

Posted by Lizelle Pool on Tuesday, August 1, 2017, In : August 2017 
2 Rounds:

2 mins each of:

Hill cycle
Squats
Hill cycle
Half burpee with push ups
Hill cycle
DB burpee with renegade row with clean with press
Hill cycle
Alternating single kb swing/clean/surrender/press
Hill cycle
Continue reading ...
 
 

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