Browsing Archive: May, 2017

26/05/2017

Posted by Lizelle Pool on Friday, May 26, 2017, In : May 2017 
10 Rounds of:

1 min stair running
1 min skipping
1 min MB over the shoulder

5 Rounds of:

20 Double KB floor press
12 TRX rows
10 Kneeling KB halo's

3 Rounds of:

10 KB high pulls to cleans left/right
60 Second push up position plank
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24/05/2017

Posted by Lizelle Pool on Wednesday, May 24, 2017, In : May 2017 
1 Minute work for each exercise
Rest 1 minute between rounds
Do 3 - 5 rounds

Cable pulldowns
Alternating cable pulldowns
Z-press
DB curl/press/tricep ext.

Then 5 rounds of: - 30 seconds work on each exercise

Single arm KB row left/right
KB press iso hold - Left/right



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23/05/2017

Posted by Lizelle Pool on Tuesday, May 23, 2017, In : May 2017 
Thanks to BJ Gaddour for this one

40 seconds work/20 seconds rest x 3 Rounds:

Slamballs
Push ups
Slamballs
Mountain climbers
Slamballs
Russian twists
Slamballs
Diagonal woodchops
Slamballs
Reverse lunges

It was fun
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22/05/2017

Posted by Lizelle Pool on Monday, May 22, 2017, In : May 2017 
15 Minutes hill sprints on bike

5 Rounds - 1 minute each of:

Walking lunges
Skipping
Alternating leg raises

5 Rounds:

25 Leg press
20 Bulgarian goat bag swings

3 Rounds:

15 Knees to chest
30 Second dead bug
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19/05/2017

Posted by Lizelle Pool on Friday, May 19, 2017, In : May 2017 
3km row

4 Push ups - various hand positions
8 TRX rows - as low as you can
6 Bulgarian split squats - each leg
x 12

Then:

2km row
Jump off every 500m and do 10 push ups
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18/05/2017

Posted by Lizelle Pool on Thursday, May 18, 2017, In : March 2017 
3 Rounds:

200 Skips
600m run
50 Alternating step ups
400m run
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17/05/2017

Posted by Lizelle Pool on Wednesday, May 17, 2017, In : May 2017 
3km run

5 Rounds:

15 Step ups - each leg
30 Second stability ball plank

5 Rounds:

30 Second wall sit
10 TRX low rows
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16/05/2017

Posted by Lizelle Pool on Tuesday, May 16, 2017, In : May 2017 
30 minutes interval cardio - whatever floats your boat. Skipping, running, sled pushes and pulls, kb swings, battling rope...

5 Rounds:

10 DB high pull to shoulder press
10 Chest assisted rows
10 SB stir the pot - each way

3 Rounds:

BB bench press
10 Single DB L-sit press
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10/09/2017

Posted by Lizelle Pool on Wednesday, May 10, 2017, In : May 2017 
Tabata:

  • BB bench press
  • Chest assisted rows

4 Rounds:

10 BB bench press
10 Pallof press each side

4 Rounds:

10 Bent over rows
10 Shoulder dislocates

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09/05/2017

Posted by Lizelle Pool on Tuesday, May 9, 2017, In : May 2017 
Cycling:
5 mins seated climb
2 mins standing climb
2 mins seated run
x3

Repeat the whole sequence again



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08/05/2017

Posted by Lizelle Pool on Monday, May 8, 2017, In : March 2017 
20 Band pull aparts
10 Wall slides
x3

10 Shoulder dislocates
20 Cable lateral raises
x3

20 Cable front raises
30 Second plank with a push up every 10 seconds
x3

15 Seated cable shoulder press
40 second plank
x3
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05/05/2017

Posted by Lizelle Pool on Friday, May 5, 2017, In : May 2017 
5 Rounds:

10 Band pull aparts
10 push ups

10 Rounds:

10 BB Bench press - slow downward movement and explode up - don't load up too heavy, it will bite you!
10 Supine rows

4 Rounds:

10 Incline DB press
10 Rows

5 Rounds:

10 Push ups
Seated rope drags - yeah, this one was fun.
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01/05/2017

Posted by Lizelle Pool on Monday, May 1, 2017, In : May 2017 
30 minute interval bike ride
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