Showing category "August 2010" (Show all posts)

"Awesome twosome"

Posted by Lizelle Pool on Tuesday, August 31, 2010, In : August 2010 
3 Rounds of:
10 single arm KB snatch
10 Glide reverse lunges
20 2 Arm KB high pulls
10 Push ups
10 2 Arm KB snatch
10 Surrenders
10 2 Arm KB clean and press
20 Russian twists
40 Second plank
200m run/sprint
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"Pure life"

Posted by Lizelle Pool on Monday, August 30, 2010, In : August 2010 
7 Rounds of 7 reps of:

Squats
Alternating DB press

Then:
2km run
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"Chilly bean"

Posted by Lizelle Pool on Friday, August 27, 2010, In : August 2010 
10 Minutes of easy running

3 Rounds of:
10 Push ups
10 Bulgarian split squats
10 Dips

10 Minutes cycling

3 Rounds of:
10 Push ups
10 Bulgarian split squats
10 Dips

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"Serum"

Posted by Lizelle Pool on Thursday, August 26, 2010, In : August 2010 
7 Rounds of:

10 KB squat + press
20 Mountain climbers
10 Push ups
20 Mountain climbers
10 Supine pull ups
20 Mountain climbers
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"Status"

Posted by Lizelle Pool on Wednesday, August 25, 2010, In : August 2010 
10 Rounds of:

10 Burpee 1 - 2 (Burpee in front of boxing bag with a 1/2 punch)
20 KB swings
10 Squat + kick (boxing bag) (L/R)
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"Explosive essentials"

Posted by Lizelle Pool on Tuesday, August 24, 2010, In : August 2010 
As many rounds as you can in 20 minutes of:

5 Pendulum lunges (L/R)
5 Push ups
5 Pulls ups
5 Squats
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"Poison benefits"

Posted by Lizelle Pool on Monday, August 23, 2010, In : August 2010 

4 Rounds of:
15 Sumo deadlift with high pulls
12 BB shoulder press
10 Push ups
40 Mountain climbers
40 Second plank
20 Jumping lunges
15 Reverse lunges (L/R)


Continue reading ...
 

"Pint"

Posted by Lizelle Pool on Friday, August 20, 2010, In : August 2010 

Swim/Cycle/Row/Run:

4 x 4 minute intervals
2 Minutes rest between intervals.
As hard and as fast as you can go during the 4 minute intervals


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"Bullet"

Posted by Lizelle Pool on Thursday, August 19, 2010, In : August 2010 
6 Rounds of:
12 Floor DB press
1 Min skip
20 Mountain climbers
12 Squats
1 Min skip
12 Sumo deadlift with high pull
Continue reading ...
 

"Nible"

Posted by Lizelle Pool on Wednesday, August 18, 2010, In : August 2010 
5 Rounds of:

10 Dips
10 Step ups (L/R)
10 Alternating shoulder press
10 DB Stiff leg deadlift
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"Whisler"

Posted by Lizelle Pool on Tuesday, August 17, 2010, In : August 2010 
6 rounds:
21/21/21/7/7/7

BB Incline Press
Bent over rows
DB deadlift
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"Party people"

Posted by Lizelle Pool on Monday, August 16, 2010, In : August 2010 
6 Rounds of:

10 2 Handed swings
5 Single handed swings (L/R)
10 Alternating swings
5 Snatches (L/R)
5 Clean and press (L/R)
5 Reverse lunges (L/R)
10 Bent over rows
Continue reading ...
 

"Runaway"

Posted by Lizelle Pool on Friday, August 13, 2010, In : August 2010 
25 minute run.
Make sure you run at an incline or run on an uphill road.
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"Nowhere but here"

Posted by Lizelle Pool on Thursday, August 12, 2010, In : August 2010 
3 x 45 second planks

Then:
3 Rounds of:
25 Squats
10 Plank ups
25 Dips
10 Overhead lunges (L/R)
25 Incline push ups
10 Alternating shoulder press
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"KEEP It REAL"

Posted by Lizelle Pool on Wednesday, August 11, 2010, In : August 2010 
30 minutes:
As many rounds as possible:

100 skips
25 push ups
100 skips
25 Dips
100 skips
25 swings
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"Legacy"

Posted by Lizelle Pool on Thursday, August 5, 2010, In : August 2010 
For Time 5 rounds of:

50 Jumping Jacks
100 Skips
10 Snatches L/R
10 Supine pull Ups

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"performance metre"

Posted by Lizelle Pool on Wednesday, August 4, 2010, In : August 2010 
4 x 500m Row

Rest 1 minute between rounds

4 Rounds

15 Burpee push ups
20 Goblet squats
10 Plank adductor L/R
15 Slow Mountain climbers
Continue reading ...
 
 

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