Showing category "April 2012" (Show all posts)

"Deadly attraction"

Posted by Lizelle Pool on Monday, April 23, 2012, In : April 2012 
5 Rounds of:

12 Sandbag clean and squats
15 2 handed KB swings
12 TRX rows
12 TRX push ups
12 Sandbag shouldering
6 Sandbag shoulder/squats/overhead press/squat
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"Put it down"

Posted by Lizelle Pool on Thursday, April 19, 2012, In : April 2012 
10 Minute run - all out effort.

Then:

3 Rounds of:

10 Snatches left/right
1 Minute Plank
8 Snatches left/right
45 Second plank
6 Snatches left/right
30 Second Plank
4 Snatches left/right
20 Second Plank

20 Minutes of swings (double handed)
20 seconds work/40 seconds rest
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"The boxer"

Posted by Lizelle Pool on Wednesday, April 18, 2012, In : April 2012 
8 Rounds:

3 minutes of work and 1 minute of rest:
Move from 1 exercise to the next without rest 30 seconds per exercise:

Jumping lunges
TRX pulls
Bodyweight squats
Bosu dips
Reverse lunges
Plank
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"HOT"

Posted by Lizelle Pool on Tuesday, April 17, 2012, In : April 2012 
4 Rounds of:

25 single arm kettlebell swing - Left
25 single arm kettlebell swing - Right
25 TRX squat and pull

4 Rounds of:
10 box step ups - Left
10 box step ups - Right
10 Decline push ups

4 Rounds of:
25 2 hand kettlebell swings
12 Bulgarian split squats - Left
12 Bulgarian split squats - Right

Then:

10 Minutes interval cycling - 1 min seated/1 minute standing
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"resist"

Posted by Lizelle Pool on Thursday, April 12, 2012, In : April 2012 
5 Rounds of 30 seconds work and 15 seconds rest

Clean and press - left
Clean and press - right
Goblet squat
Bent over row - left
Bent over row - right
V-sit
Stability ball push up
Stability ball plank

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"Little work"

Posted by Lizelle Pool on Wednesday, April 11, 2012, In : April 2012 
4 Rounds of:

12 Bosu 1 leg bridges - left/right
12 DB squats
12 DB bent over rows

4 Rounds of:

45 seconds plank with elbows on bosu
10 Bosu push ups
10 Reverse lunges - Left/right
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"In control"

Posted by Lizelle Pool on Tuesday, April 10, 2012, In : April 2012 
We do need a little kick up the behind after Easter so this might just do the trick.

10 minutes cycling

Then - 10 Minutes on the minute every minute:

7 Deadlifts

Then for 5 minutes on the minute every minute:
7 Barbell clean, squat and press

Then every minute on the minute for 10 minutes:
10 Barbell upright rows

Finish off with 5 minutes of as fast as you can:

5 Body weight step ups each leg
10 KB swings
5 Push ups
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"Goose"

Posted by Lizelle Pool on Monday, April 2, 2012, In : April 2012 
3 Rounds
30 seconds of work/30 seconds of rest
1 minute rest between rounds

Push ups
Thrusters
TRX chin ups
Goblet squats
Jumping lunges
Lateral raises
Jumping jacks
Burpees
Squat jumps

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