Showing category "December 2016" (Show all posts)

26/12/2016

Posted by Lizelle Pool on Monday, December 26, 2016, In : December 2016 
1.2km run

4 Rounds of:

Min 1 - 10 Cal row
Min 2 - Skip
Min 3 - Step ups
Min 4 - 25 KB swings

15/9/6/6/9/15 Reps of:

RDL with high pulls
Pike push ups
Knees to chest

1.2km run
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23/12/2016

Posted by Lizelle Pool on Friday, December 23, 2016, In : December 2016 
1.2lm swim
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22/12/2016

Posted by Lizelle Pool on Thursday, December 22, 2016, In : December 2016 
Cycling: 1 min seated climb
     1 min standing climb
x 10 minutes

6 Rounds of:

RDL 15/15/10/10/5/5
Dead bug - 30 seconds

3 Rounds of:

10 Landmine stationary lunges - each leg
10 Step ups - each leg

3 Rounds of:

10 Landmine reverse lunges - each leg
20 MB over the shoulder
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19/12/2016

Posted by Lizelle Pool on Monday, December 19, 2016, In : December 2016 
800m row
30 KB swings
30 TRX rows
x 2

400m run
30 Step ups
30 Slamballs
x 2

10 Leg press
20 Jumping lunges
20m Farmer's walk
x 5



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15/12/2016

Posted by Lizelle Pool on Thursday, December 15, 2016, In : December 2016 
1km swim

Nice, easy (so not!!) and a good break from bone crunching weights every day.

Enjoy!
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14/12/2016

Posted by Lizelle Pool on Wednesday, December 14, 2016, In : December 2016 
3 Rounds of:

20 Walking lunges
15 TRX body saws
10 TRX pulls

15/15/10/10/6/6/3/3 reps of:

Deadlifts

3 Rounds of:

6 Kneeling landmine shoulder press - each side
20 KB high pulls
10 KB racked lateral step ups - each side
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12/12/2016

Posted by Lizelle Pool on Monday, December 12, 2016, In : December 2016 
10 Minutes of landmine bent over rows:

10/10/8/8/6/6/5/5/5/3 reps
Do 10 knees to chest between every set

4 Rounds of:

10 Double KB cleans
10 Double KB bent over rows
10 Slamballs

150 Medicine ball over the shoulder

3 Rounds of:

400m run
25 KB swings
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09/12/2016

Posted by Lizelle Pool on Friday, December 9, 2016, In : December 2016 
250m row
10 Stability ball stir the pot - each way
20 Walking lunges
x 4

5 Rounds of:

12 KB snatch pulls - each side
Double KB racked farmer's walk

5 minutes of:

20 Seconds box jumping lunges
40 Seconds step ups

10 minutes of:
Uneven - max reps KB deadlifts
Even - max reps step ups
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07/12/2016

Posted by Lizelle Pool on Wednesday, December 7, 2016, In : December 2016 
Cycling:

1 min seated climb
1 min standing climb

x 10 minutes

10 Single arm KB clean - right
10 Single arm KB swing - right
10 Single arm KB cleans - left
10 Single arm KB swings - left
9....1

3 Rounds of:

30 sec landmine shoulder press - left
30 sec landmine shoulder press - right
30 sec landmine single arm bent over row - left
30 sec landmine single arm bent over row - right
1 min landmine rotations
30 sec double kb cleans
30 sec landmine reverse lunges - L/R
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06/12/2016

Posted by Lizelle Pool on Tuesday, December 6, 2016, In : December 2016 
Rowing - 3 mins on/1 min off x 4

10 Swings
10 Goblet squats
10 Swings
8 Goblet squats
10 Swings
6 Goblet squats
10 Swings
4 Goblet squats
10 Swings
2 Goblet squats

1 Min on/1 min off x 5

KB deadlifts - max reps each round

20 seconds on/10 seconds off x 8 - TRX squat and row
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05/12/2016

Posted by Lizelle Pool on Monday, December 5, 2016, In : December 2016 
40 Minutes amrap:

400m run
250m row
20 Step ups - each leg
20 KB swings
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02/12/2016

Posted by Lizelle Pool on Friday, December 2, 2016, In : December 2016 
3 Rounds of:

250m row
15 Single arm swings - each arm
15 Slamballs

10/8/6/4/2/2/4/6/8/10 Reps:

Deadlifts

3 Rounds of:

250m row
15 Single arm swings - each arm
15 Slamballs
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01/12/2016

Posted by Lizelle Pool on Thursday, December 1, 2016, In : December 2016 
1km swim
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