Showing category "December 2009" (Show all posts)

"2009 Farewell"

Posted by Lizelle Pool on Thursday, December 31, 2009, In : December 2009 
8 Rounds of:
100m Sprint
20 Stationary lunges
20 Push ups
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"Cancel Christmas pudding"

Posted by Lizelle Pool on Wednesday, December 30, 2009, In : December 2009 
Choose swim/bike/run/row:
40 Seconds all out effort, 20 Seconds recover.
x 15 rounds

Then:
50 Push ups
50 Sit ups
50 Squats
50 Swings

Stagger as needed
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"Cancel Christmas lunch"

Posted by Lizelle Pool on Tuesday, December 29, 2009, In : December 2009 

5 Rounds of:
500m row
10 Thrusters
10 Lunges
10 Bent over rows
10 Squats


Continue reading ...
 

"Cancelling the Christmas breakfast"

Posted by Lizelle Pool on Monday, December 28, 2009, In : December 2009 
1km run

6 Rounds of:
30 Swings
25 Sit ups
20 Squats
15 Wall balls
10 Push ups
Continue reading ...
 

"Up the hill"

Posted by Lizelle Pool on Saturday, December 26, 2009, In : December 2009 

100m sprint, 100m recover, 200m sprint, 200m recover, 300m sprint, 300m recover
4 Rounds - Sprint must be at a slight incline.

Then:
50 Push ups
50 sit ups
50 Jumping jacks

Continue reading ...
 

"Faster"

Posted by Lizelle Pool on Thursday, December 24, 2009, In : December 2009 
25 Minute time trail:
Swim/bike/run/row - best distance in 25 minutes
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"Cool-aid"

Posted by Lizelle Pool on Wednesday, December 23, 2009, In : December 2009 
1:
10 sets of:
Swings
Skip
45 seconds on/15 seconds off

2:
4 Rounds of:
12 Cleans
12 Dips
12 Slamballs
3 Burpee push up to pull ups
Continue reading ...
 

"Hero"

Posted by Lizelle Pool on Tuesday, December 22, 2009, In : December 2009 
Part 1:
500 Kettlebell swings:
Alternating between 2 handed swings, 1 handed swings left and right and alternating swings.

Part 2:
3 Rounds of:
50 Squats
40 Sumo deadlift with high pull
30 Stationary lunges
20 Supine pull ups
10 Push ups
Continue reading ...
 

"Sunrise"

Posted by Lizelle Pool on Monday, December 21, 2009, In : December 2009 
500m row
800m run
Then:
5 Rounds of:
10 Military press
12 Modified renegade rows
15 Sit ups
18 Jumping lunges
21 Swings

Finish off with:
800m run
500m row
Continue reading ...
 

"Dangerous"

Posted by Lizelle Pool on Friday, December 18, 2009, In : December 2009 
200 Swings, 2 handed, left, right and alternating

Then:
7 Rounds of:
20 Deadlifts
20 Wall balls
20 Swings
20 Snatches L/R
Continue reading ...
 

"Croc"

Posted by Lizelle Pool on Thursday, December 17, 2009, In : December 2009 
5 Rounds of:
400m run
25 Sit ups
20 Sumo deadlift with high pull

Then:
5 Rounds of:
5 Push ups
30 Swings
15 Reverse lunges
Continue reading ...
 

"Runaway"

Posted by Lizelle Pool on Wednesday, December 16, 2009, In : December 2009 
20 Minute time trail:
Run/cycle/row/swim
Best distance in 20 minutes
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"Popeye"

Posted by Lizelle Pool on Tuesday, December 15, 2009, In : December 2009 
10 minutes of 45 seconds on/15 seconds off:
Skipping
DB swings

Then:
5 Rounds of:
10 Push ups
10 Deadlifts
10 Thrusters
10 Situps
20 Mountain climbers
Continue reading ...
 

"Roundhouse"

Posted by Lizelle Pool on Monday, December 14, 2009, In : December 2009 
6 Rounds of:
15 High pulls/upright rows
15 Dips
15 Stationary lunges
15 Snatches
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"Supersetter"

Posted by Lizelle Pool on Friday, December 11, 2009, In : December 2009 
1A: Sumo deadlifts x 12
1B: Push ups x 12
Do this superset 3 x

2A: 40 Seconds bridge
2B: DB swings
Do this superset 3 x

3A:Front squats x 12
3B: Mountain climbers x30
Do this superset 3 x
Continue reading ...
 

"Eifel tower"

Posted by Lizelle Pool on Thursday, December 10, 2009, In : December 2009 

8 Rounds of:
21/18/15/12/10/8/6/3 reps"
Slamballs
Single arm swings
Modified renegade rows
Burpees
Jumping lunges


Continue reading ...
 

"Sculpt"

Posted by Lizelle Pool on Wednesday, December 9, 2009, In : December 2009 
6 Rounds of:
10 DB presses
10 Sumo deadlift with high pull
10 Thrusters
10 Dips
10 Push ups
10 Swings
Continue reading ...
 

"Red eye"

Posted by Lizelle Pool on Tuesday, December 8, 2009, In : December 2009 
5 Rounds of:

200m run
10 Lunges
20 Sit ups
10 Single arm rows

Continue reading ...
 

"Arthur"

Posted by Lizelle Pool on Monday, December 7, 2009, In : December 2009 
Warm up:
200 snatches
1 left/1 right/2 left/2 right
All the way up to 10 and back down to 1

Then:
4 Rounds of:
5 Push ups
10 Pull ups
15 Squats
20 Swings
Continue reading ...
 

"Cardio mania"

Posted by Lizelle Pool on Saturday, December 5, 2009, In : December 2009 
10 Minutes all out effort cycling
Followed by 2 rounds of:
50 Mountain climbers
40 Jumping jacks
30 Jumping lunges
20 Jump and reach
10 Burpess
Continue reading ...
 

"Pump"

Posted by Lizelle Pool on Friday, December 4, 2009, In : December 2009 
6 Rounds of:
15 Double handed swings
15 Left hand swings
15 Right hand swing
15 Alternating swings
1 Minute skipping
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"Tigra"

Posted by Lizelle Pool on Thursday, December 3, 2009, In : December 2009 
5 Rounds of:
200m Row
20 Sit ups
20 Back extensions
15 Wall balls
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"Burnout"

Posted by Lizelle Pool on Wednesday, December 2, 2009, In : December 2009 
7 Rounds of:
10 Jumping squats
10 Clean and press
10 Bent over rows
10 DB swings
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"Orion"

Posted by Lizelle Pool on Tuesday, December 1, 2009, In : December 2009 

8 Rounds of 21/18/15/12/10/8/6/3
Deadlifts
1 Arm DB swings
Dips
Box jumps


Continue reading ...
 
 

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