Showing category "December 2014" (Show all posts)

"Final word"

Posted by Lizelle Pool on Wednesday, December 24, 2014, In : December 2014 
One last session before Christmas day!

Do 4 sets of each exercise before moving on to the next:

10 Barbell reverse lunges - each leg
10 Bulgarian split squats - each leg
10 Sitting pistols - each leg
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"Visual ques"

Posted by Lizelle Pool on Tuesday, December 23, 2014, In : December 2014 
20 Seconds work/10 seconds rest x 8:

Barbell bench press

Then:

10 x 3 Push ups

4 Rounds of:

12 DB flies
10 RDL

10 x 3 Push ups
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"Monday madness"

Posted by Lizelle Pool on Monday, December 22, 2014, In : December 2014 
8 Rounds of:

12 Push ups
12 Kettlebell bent over rows 
12 Goblet squats

2km run

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"Slow"

Posted by Lizelle Pool on Friday, December 19, 2014, In : December 2014 
500m row
3km cycle - as fast as possible

4 Rounds of:

15 Single arm bent over rows
10 Plate front raises

4 Rounds of:

10 Supine rows
15 Pike push ups
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"In the real world"

Posted by Lizelle Pool on Thursday, December 18, 2014, In : December 2014 
Some legz today peeps

5 x 20 Walking lunges
4 x 10 Front squats
4 x Bulgarian split squats

That's all folks!
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"Dreams"

Posted by Lizelle Pool on Wednesday, December 17, 2014, In : December 2014 
4 Rounds of:

20m Bear crawls
10 Sandbag lateral drags
10 Sandbag cleans
10 Sandbag press
10 Bear hug squats

Then:

100m run
x5

Rest as needed in between sets
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"Looking forward"

Posted by Lizelle Pool on Tuesday, December 16, 2014, In : December 2014 
3 Rounds of:

15 TRX push ups
15 TRX pulls

As fast as possible with little or no rest between rounds

Then:

5 Rounds of:

10 Deadlifts
10 Barbell bench press

5 Rounds of:

10 Barbell cleans
10 Decline push ups
Continue reading ...
 

"Bare foot"

Posted by Lizelle Pool on Monday, December 15, 2014, In : December 2014 
7 Rounds of:

15 Burpees
20m Farmer's walk
15 KB floor press
10 Renegade rows
20m Farmer's walk
20 KB deadlifts
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"Friday fun"

Posted by Lizelle Pool on Friday, December 12, 2014, In : December 2014 
20 seconds work/10 seconds rest x 8 rounds of:

Surrenders - left/right

20 seconds work/10 seconds rest x 8 rounds of:

TRX push ups
TRX tricep extentions

5 x 10 Barbell stationary lunges - left/right

15 Pike push ups
15 Dips
x4
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"Remember that?"

Posted by Lizelle Pool on Thursday, December 11, 2014, In : December 2014 
20/15/10 Reps of:

Sandbag high pulls
TRX rows
Sandbag rotational lunges

4 x 6 reps - Negative shoulder press with a 4 second hold in each of 3 positions

4 x 6 reps - negative side raises with a 4 second hold in each of 3 positions

5 Barbell shoulder press with 5 barbell upright rows
x4
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"Let's go get this"

Posted by Lizelle Pool on Wednesday, December 10, 2014, In : December 2014 
1km row

15 Barbell RDL
10 Single arm DB row
x4

15 Wide grip rows
10 Step ups - each leg
x4

10 Supine rows
x5
Continue reading ...
 

"Going nowhere"

Posted by Lizelle Pool on Tuesday, December 9, 2014, In : December 2014 
5 Rounds of:

20 Incline push ups
20 TRX rows
20 KB swings

Then:

15 Incline DB flies
10 Push ups
x4

15 Incline DB press
15 Bent over rows
x4

10 BB flat bench press
10 Seconds rest
x4

Do this 3 times
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"Never, ever, ever"

Posted by Lizelle Pool on Monday, December 8, 2014, In : December 2014 
1km row

Then:

5 Rounds of:

10 KB cleans - left/right
15 KB swings
20 Push ups

1km row

Then:

4 Rounds of:

10 KB snatches - left/right
15 TRX rows
20 Mountain climbers
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"Train yourself"

Posted by Lizelle Pool on Friday, December 5, 2014, In : December 2014 
10 Minutes - do as many rounds as you can of:

5 Push ups - use a different variations every time
5 TRX pulls

Then:

15 KB pull overs
30 Second plank
x4

15 KB bent over rows - double KB's
15 Mountain climbers - each leg
x4
Continue reading ...
 

"Something to do"

Posted by Lizelle Pool on Thursday, December 4, 2014, In : December 2014 
50 KB swings
2km row
50 KB swings

Then:

12 Military press
10 Pike push ups
x4

12 Bent over flies
25 KB swings
x4



Continue reading ...
 

"Just like animals"

Posted by Lizelle Pool on Wednesday, December 3, 2014, In : December 2014 
5 Rounds of:

10 Deep box snatch - each side
12 Close grip push ups

4 Rounds of:

10 Deep box squat jumps
10 Decline push ups

4 Rounds of:

10 Sandbag zecher squats
10 Wide push ups
Continue reading ...
 

"Sweaty Tuesday"

Posted by Lizelle Pool on Tuesday, December 2, 2014, In : December 2014 
5 minutes - as many kettlebell snatches you can do, swap hands as needed and count your reps!

Then:

5 Rounds of:

10 Single arm KB swings - left/right
10 Push ups
10m Bear crawl

Then:

12 Barbell cleans
12 DB floor press
x4

25 Barbell cleans
25 DB floor press
x2
Continue reading ...
 

"Monday madness"

Posted by Lizelle Pool on Monday, December 1, 2014, In : December 2014 
10 minutes, as many rounds as you can of:

10 Swings
10 Push ups
10 TRX rows

10 Minutes as many rounds as you can of:

10 TRX bicep curls
10 Sandbag cleans
10 Burpees
Continue reading ...
 
 

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