Browsing Archive: February, 2017

28/02/2017

Posted by Lizelle Pool on Tuesday, February 28, 2017, In : February 2017 
50 Step ups - alternating
50 KB swings
400m run
40 Step ups
40 Swings
400m run
30 Step ups
30 Swings
400m run
20 Step ups
20 Swings
400m run
10 Step ups
10 Swings
400m run

Go back up the ladder
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27/02/2017

Posted by Lizelle Pool on Monday, February 27, 2017, In : February 2017 
4 Rounds of:

1:30 - row
10 Pike push ups

Add 2 Pike push ups every round

4 Rounds of:

10 Push ups
15 Double KB bent over rows

20 Minutes - every minute on the minute:

Even - 5 Snatches - each arm
Uneven - 10 BB power cleans
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24/02/2017

Posted by Lizelle Pool on Friday, February 24, 2017, In : February 2017 
5 Rounds of:

500m row
5 KB snatches - each side
20 Walking lunges
10 Single KB bent over rows

3 Rounds of:

12 Bear crawls forward and back
16 Bulgarian bag halo's

For 8 minutes:

From a standing position, lie down on your stomach, roll over to your back and stand up

3 Sets:

10 Pike push ups
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23/02/2017

Posted by Lizelle Pool on Thursday, February 23, 2017, In : February 2017 
Every minute on the minute:

KB swings
Start with 14 swings and add 2 every minute until you cannot fit reps into said minute

4 Rounds of:

6 Goblet squats
50m Double KB racked weighted walk
20 Steps death walk
100 skips

KB flow:

2 Swings/2 Cleans/2 Surrenders - each arm alternating for 10 minutes

3 Rounds of:

15 Band palloff press
10 Knees to chest
20 Landmine rotations
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22/02/2017

Posted by Lizelle Pool on Wednesday, February 22, 2017, In : February 2017 
10 Minute cycle - hill - 1 min seated/1 min standing

AMRAP 10 minutes:

Alternating single kb swing/snatch/clean/reverse lunge/burpee/push up

10 min seated cycling climb

EMOM 10 minutes:

5 BB bench press
5 Deadlifts

3 Rounds of:

10 Bulgarian hip hinge - each side
5 Landmine kneeling shoulder press - each side



Continue reading ...
 

21/02/2017

Posted by Lizelle Pool on Tuesday, February 21, 2017, In : February 2017 
5 Rounds of:

50 KB swings
15 Glide body saws
20 Alternating step ups
10 Single KB high pulls - each arm
20 Band pull aparts

EMOM 10 minutes:

5 BB cleans
5 BB bent over rows


Continue reading ...
 

20/02/2017

Posted by Lizelle Pool on Monday, February 20, 2017, In : February 2017 
18 mins run
18 min cycle

5 x 5 Front squats

12 x 3 Single KB snatch pulls - each side
Do a farmer's walk between each set

10 x 3 Front leg elevated split squat - each leg
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17/02/2017

Posted by Lizelle Pool on Friday, February 17, 2017, In : February 2017 
Row:

750m x 4
2 minutes easy row between intervals

5 Rounds 45 seconds work/15 seconds rest of:

Weighted stair carries
Skip
KB swing
Single KB clean/reverse lunge/press - left
Single KB clean/reverse lunge/press - right
Burpee renegade rows
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16/02/2017

Posted by Lizelle Pool on Thursday, February 16, 2017, In : February 2017 
Various 400m/300m/200m hill runs

30 minutes of work
Rest is walking back down the hill

Then:

1km swim
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15/02/2017

Posted by Lizelle Pool on Wednesday, February 15, 2017, In : February 2017 
10 Swings/10 Goblet squats
10 Swings/8 Goblet squats
10 Swings/6 Goblet squats
10 Swings/4 Goblet squats
10 Swings/2 Goblet squats
x 2

10 Minutes:

8 Double KB bent over rows
8 Double KB cleans

Every minute on the minute for 10 minutes:

4 Double KB front squats

Finisher - 5 minutes:

Alternating single KB clean/squat/press
Continue reading ...
 

14/02/2017

Posted by Lizelle Pool on Tuesday, February 14, 2017, In : February 2017 
30 minutes as many rounds as you can of:

400m run
500m row
10 Step up L/R + burpee + mountain climbers

3 Rounds:

10 Single arm landmine rows
30 sec plank
30 sec deadbug hold

3 Rounds:

10 BB bench press
20 Push up position hold shoulder taps
Continue reading ...
 

10/02/2017

Posted by Lizelle Pool on Friday, February 10, 2017, In : February 2017 
17 Min run
15 min cycle

3 Rounds of:

10 BB military press
10 BB bent over rows
10 BB upright rows
10 Burpees
10 Front racked reverse lunges
10 Goblet squats
10 Bridges
10 Renegade rows
10 Push ups
10 Knees to chest
Continue reading ...
 

09/02/2017

Posted by Lizelle Pool on Thursday, February 9, 2017, In : February 2017 

1000m row

3 Rounds:
15 TRX Tri ext
10 Single arm bent over rows
20 Sandbag shouldering

1000m row

20 Minutes every minute on the minute:

1st - 20 Landmine Shoulder to shoulder
2nd - 10 Landmine Lunges - each leg

Then:

100 Tyre flips


Continue reading ...
 

08/02/2017

Posted by Lizelle Pool on Wednesday, February 8, 2017, In : February 2017 
3 Rounds - 45/15

Weighted stair carries
Evil wheel
Death march
Bent over rows
Goblet reverse lunges
Alt floor press
Swings
Front foot raised lunges L/R
Table pose

6 Rounds - 45/15
Skip
Swing
Stair running
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07/02/2017

Posted by Lizelle Pool on Tuesday, February 7, 2017, In : February 2017 
30 Minute amrap:

250m row
10 Single KB clean and squat - alternating
10 Slamballs
20 Alternating sandbag single leg RDL

Then:

3 Rounds of:

10 Bent over rows
10 Push ups
10 Single KB swings - each arm

3 Rounds of:

10 Supine rows
20 Alternating Step ups
Continue reading ...
 

05/02/2017

Posted by Lizelle Pool on Monday, February 6, 2017, In : February 2017 
1.6 km run
10 Min hill cycle - seated
1.5 km row

Power cleans:
10/10/10/8/8/8/8/max reps

5 Rounds:

20 Band pull aparts
8 KB snatches - each arm
Continue reading ...
 

03/02/2017

Posted by Lizelle Pool on Friday, February 3, 2017, In : February 2017 
16 Mins run

16 Mins cycle

Barbell clean, reverse lunge, push press

50 reps - all done as singles
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02/02/2017

Posted by Lizelle Pool on Thursday, February 2, 2017, In : February 2017 
Pyramid session:

400m run
400m + 10 Bulgarian hip hinges - el
400m +BHH + 10 Step ups - EL
400m + BHH + SU + 25 Bridges
400m + BHH + SU + B + 20 KB swings
BHH + SU+ B + swings
SU + B + S
B + S
S

3 Rounds of 60 seconds work/20 seconds rest:

Row
Table pose
KB deadlifts
Push up position plank
Death march (google it - it is cool)
Ham stretch
Continue reading ...
 

01/02/2017

Posted by Lizelle Pool on Wednesday, February 1, 2017, In : February 2017 
5 Mins Turkish Get Ups

8/6/4 reps of:

Power cleans
Front squats
Military press
Bench press

1km swim
Continue reading ...
 
 

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