Showing category "December 2011" (Show all posts)

"faster"

Posted by Lizelle Pool on Friday, December 23, 2011, In : December 2011 
5 Rounds of:

50 Kettlebell swings
20 TRX rows
10 Push ups
15 Sandbag front squats
 

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"Say yes?"

Posted by Lizelle Pool on Thursday, December 22, 2011, In : December 2011 
5 Rounds of 8 reps each of:

Cleans
Push Press
Front squats
Bent over rows
High pulls
Stiff leg deadlifts

You can do this with a barbell, dumbells or kettlebells

Rest 90 seconds between rounds

Then:
3 Rounds of 10/8/6 reps of:

Half get ups
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"Open wide"

Posted by Lizelle Pool on Wednesday, December 21, 2011, In : December 2011 
5 Deadlifts on the minute, every minute for 10 minutes.

Then:

3 x 2km cycle, all out effort.
Rest 1 minute between intervals

Then:

12 sandbag step ups
20 sandbag rotational swings
X3

15 sandbag high pulls
10 dragon lunges
X3

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"Break it off"

Posted by Lizelle Pool on Tuesday, December 20, 2011, In : December 2011 
3 Rounds of:

1000m row
800m run

Then:
1 TGU each side
15 Kettlebell high pulls

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"Eyes front"

Posted by Lizelle Pool on Saturday, December 17, 2011, In : December 2011 
3 Rounds of: 
20 stability ball roll outs
20 t stands
20 spider steps

Then 
3 Rounds of:

100 skips
15 TRX straight arm pulls
15 sandbag bent over rows
15 snatches each arm

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"Always eager"

Posted by Lizelle Pool on Thursday, December 15, 2011, In : December 2011 
2km row
3km run
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"Good stuff"

Posted by Lizelle Pool on Wednesday, December 14, 2011, In : December 2011 
30 seconds of work/30 seconds of rest, 3 rounds of:

Plank
Mountain climbers
Push ups
Squats
TRX pulls
Dead bug
Knees to chest
Skipping
Reverse lunges
Slamballs

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"What's not to like?"

Posted by Lizelle Pool on Tuesday, December 13, 2011, In : December 2011 
7 Rounds/12 reps of:

Bulgarian split squats (each leg)
DB flies
Weighted stationary lunges (each leg)
DB bent over rows
Knees 2 chest (20 reps here please)
Alternating shoulder press

Rest as little as possible between sets and rounds and see how fast you can finish this with GOOD FORM!
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"Leisure"

Posted by Lizelle Pool on Monday, December 12, 2011, In : December 2011 
5km cycle

5 x 200m run

3 Rounds of:

50 Kettlebell swings
50 Squats
50 Thrusters
25 Pistols (25 left/25 right)

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"Chill out"

Posted by Lizelle Pool on Thursday, December 8, 2011, In : December 2011 
7 Rounds of:

5 Pistols - left
5 Pistols - right
10 TRX pulls
15 Push ups
20 Mountain climbers

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"Xpress"

Posted by Lizelle Pool on Wednesday, December 7, 2011, In : December 2011 
Tabata protocol:  20 seconds of work 10 seconds of rest x 8 rounds
Complete 1 exercise before moving on to the next exercise

TRX pulls
Dips
TRX push ups
Lateral raises

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"Big ears"

Posted by Lizelle Pool on Tuesday, December 6, 2011, In : December 2011 
1 squat/10 push ups
2 squats/9 push ups
3 squats/8 push ups
4 squats/7 push ups
5 squats/6 push ups
6 squats/5 push ups
7 squats/4 push ups
8 squats/3 push ups
9 squats/2 push ups
10 squats/1 push up

Do a sandbag drag for 15 m between every set

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"the cut"

Posted by Lizelle Pool on Monday, December 5, 2011, In : December 2011 
6 Rounds of:

12 Hang cleans
15 Squat jumps
12 Sumo deadlifts
15 Ball leg curls
12 Lunges each leg
30 Second side plank, each side

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