Showing category "April 2017" (Show all posts)

26/04/2017

Posted by Lizelle Pool on Wednesday, April 26, 2017, In : April 2017 
Cycling:
Every 90 seconds 
  • Seated climb
  • Standing climb
  • Seated flat run
30 minutes of work

30 Seconds work/30 seconds rest:

Push ups
Incline DB press
x3

30 seconds work/30 seconds rest:

Landmine Shoulder press L/R
Dips
x3

30 seconds work/30 seconds rest:

High pulls
Bent over reverse flies
x3

Continue reading ...
 

25/04/2017

Posted by Lizelle Pool on Tuesday, April 25, 2017, In : April 2017 
10 minutes of slow paced walking lunges

4 Rounds:

max reps chin ups
20 Knees to chest

Emom 20 minutes:

Uneven minute: 10 Goblet squats
Even minute: 10 Landmine bent over rows
Continue reading ...
 

20/04/2017

Posted by Lizelle Pool on Thursday, April 20, 2017, In : April 2017 
30 min bike intervals

3 Rounds:

10 Supine pull ups
5 Assisted pistols - each side

3 Rounds:

Max rep chin ups
5 Front to reverse lunges - each side

4 Rounds:

15 Landmine sumo squats
20 Knees to chest
15 Pallof press - each side
Continue reading ...
 

18/04/2017

Posted by Lizelle Pool on Tuesday, April 18, 2017, In : April 2017 
3 Rounds of:

30 Cals row
15 KB snatches - each arm
30 Walking lunges
15 Slamballs
30 Alternating step ups
15 KB high pulls
Continue reading ...
 

17/04/2017

Posted by Lizelle Pool on Monday, April 17, 2017, In : April 2017 
2km run
2km row
10 mins intervals on bike

15 minutes as many reps as you can of:

Single KB clean/press/reverse lunge/burpee
Alternating sides every rep

EMOM 9 mins:

min 1 - KB swing
min 2 - Alternating step ups
min 3 - MB over shoulder
Continue reading ...
 

12/04/2017

Posted by Lizelle Pool on Wednesday, April 12, 2017, In : April 2017 
5 Mins Turkish Get ups - alternating each rep

40 seconds work/20 seconds rest x 10 mins

Front squat hold
Plank

15 mins easy run

40 Seconds work/20 Seconds rest x 10 mins

Landmine bent over rows
KB swings

40 Seconds work/20 seconds rest x 4 Rounds of:

Deadlift hold
DB flies
Band shoulder dislocates 
Continue reading ...
 

11/04/2017

Posted by Lizelle Pool on Tuesday, April 11, 2017, In : April 2017 
Cycling:
1 min seated climb
1 min standing climb
1 min seated run
x 12 mins

10 mins walking lunges - continuous

Cycling:
1 min seated climb
1 min seated run
x 10 mins

3 Rounds of:

20 TRX squat jumps
10 Push ups with alt knee touches
10 Bulgarian hip hinges - each leg

3 Rounds of:

20 Steps death march
20 Hip bridges
40 Steps bear crawls 
Continue reading ...
 

07/04/2017

Posted by Lizelle Pool on Friday, April 7, 2017, In : April 2017 
5 Mins - alternating KB swings

6 Rounds of:

12 Alternating KB floor press - each side
12 KB deadlifts
100 skips

10 Mins As many rounds as you can of:

10 KB swings
8 Goblet squats
6 Burpees

5 Rounds of:

2 Chin ups
25 Band pulls
5 KB cleans - each side

15 minutes - on the minute every minute of:

4 BB cleans
Continue reading ...
 

06/04/2017

Posted by Lizelle Pool on Thursday, April 6, 2017, In : April 2017 
As many rounds as possible in 30 minutes of:

8 Sandbag lateral lunge with clean - left/right
8 Sandbag rotational lunge with clean - left/right
10 Sandbag lateral drags
8 Sandbag burpee with clean
Sandbag bear hug walk
500m row
Continue reading ...
 

05/04/2017

Posted by Lizelle Pool on Wednesday, April 5, 2017, In : April 2017 
8 x 200m hill runs
Recover - walk/slow jog back to start

Then:

4 Rounds of:

10 Evil wheels
20 MB russian twists
30 Second hollow rock hold

While resting, do chin up practise
Continue reading ...
 

04/04/2017

Posted by Lizelle Pool on Tuesday, April 4, 2017, In : April 2017 
4 Rounds of:

Single kb clean - clean + clean and lunge + clean and lunge and press
Alternate - 5 each side - 10 total
15 KB RDL
20 Alternating goblet step ups
500m row

Then:

30 Second batwing hold
10 Single arm bent over rows
x 3

10 Supine rows
200m Farmer's walk
x 3

Barbell front racked hold 30 seconds on/30 seconds off x 4
Continue reading ...
 

03/04/2017

Posted by Lizelle Pool on Monday, April 3, 2017, In : April 2017 
Monday "Cardio"

2 mins on/15 sec off - 3 Rounds

  • Stair run
  • Alt KB swings
  • Skip
  • Burpees
  • MB clean + reverse lunge + overhead press

3 Rounds:

2 Chin ups
15 Band triceps
10 TRX biceps
10 Evil wheels

Continue reading ...
 
 

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