Showing category "February 2010" (Show all posts)

"And it all comes tumbling down"

Posted by Lizelle Pool on Friday, February 26, 2010, In : February 2010 
Fusion at its best...

5km Cycle
Then:
50 Box jumps
100 Squats
50 Knees to chest
100 Sit ups
50 Walking lunges

2km Run

Stagger the reps as you see fit. Enjoy!
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"Peak of the week"

Posted by Lizelle Pool on Thursday, February 25, 2010, In : February 2010 
3 x 100 swings

Then:
7 Rounds of:
5 Cleans
5 Presses
5 Push ups
5 Turkish get ups
5 Thrusters
5 Snatches
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"Slider"

Posted by Lizelle Pool on Wednesday, February 24, 2010, In : February 2010 
10 Minutes rowing - Best distance in 10 minutes
Then:
15 Minutes cycle - Best distance in 15 minutes
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"Madagascar"

Posted by Lizelle Pool on Tuesday, February 23, 2010, In : February 2010 

6 Rounds of:
15 Deadlifts
15 Reverse lunges
15 Sit ups
15 Slamballs
400m Run


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"Lucky packet"

Posted by Lizelle Pool on Monday, February 22, 2010, In : February 2010 
21-21-15-15-10-10-5-5 reps of:

Modified renegade rows
Bulgarian split squats
Push ups
Dips
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"Friday mayhem"

Posted by Lizelle Pool on Friday, February 19, 2010, In : February 2010 
3 Rounds of:
As many as you can of all the following moves:

Push ups
Supine pull ups
Thrusters

Then:
4 Rounds of: (no rest between exercises)
20 Squats
20 Reverse lunges
20 Jumping lunges
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"Like clockwork"

Posted by Lizelle Pool on Wednesday, February 17, 2010, In : February 2010 
10 50m sprints - Rest as needed between the sprints

5 Rounds of:
10 Modified renegade rows
10 Pull ups
10 Russian twists
10 Reverse lunges
5 Windmills (L/R)
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"Monday bottomless madness"

Posted by Lizelle Pool on Monday, February 15, 2010, In : February 2010 
With a light weight:
20 Swings
10 Snatches (L/R)
10 Push ups
15 Front raises

Repeat with a heavy weight:

5 Rounds
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"Big bad wolf"

Posted by Lizelle Pool on Wednesday, February 10, 2010, In : February 2010 
5 x 200m Sprint
Alternating heavy and light loads do:
5 Rounds of:
10 Squats
20 Squats


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"Lovely ladies"

Posted by Lizelle Pool on Tuesday, February 9, 2010, In : February 2010 

1km run
Then:
3 Rounds of:
20 Glide fallouts
10 Push up jacks
15 Glide burpees
40 Swings
20 Reverse lunges
5 Burpee to jumping pull ups
3 Double push up burpees

Cycle 5km


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"Goldfish"

Posted by Lizelle Pool on Monday, February 8, 2010, In : February 2010 
7 Rounds of:
10 Burpees
20 Dips
10 Push ups
20 Supine pull ups

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"Fit for Friday"

Posted by Lizelle Pool on Friday, February 5, 2010, In : February 2010 
6 Rounds of:
20 Walking lunges
10 Push ups
15 KB Presses
20 Dips
10 Front raises
15 Swings
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"A 300 surprise"

Posted by Lizelle Pool on Thursday, February 4, 2010, In : February 2010 
Feel like the heroes of 300 after this workout!
3 Rounds of:
Pull ups to failure
25 Deadlifts
Push ups to failure
2 Minutes skip
25 Clean and press
25 Burpees

Rest 30 - 60 seconds between circuits

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"Tin foil"

Posted by Lizelle Pool on Wednesday, February 3, 2010, In : February 2010 
2 Rounds of:
1 Minute skip
10 Swings (L/R)
1 Minutes skip
10 Snatches (L/R)
1 Minute skip
10 Clean and press (L/R)

Then:
2 Rounds of:
2 Minutes skip
15 Swings (L/R)
2 Minutes skip
15 Snatches (L/R)
2 Minutes skip
15 Clean and press (L/R)
Continue reading ...
 

"Egypt"

Posted by Lizelle Pool on Tuesday, February 2, 2010, In : February 2010 
Seen as we are on the sports theme this week, congrats to Egypt winning their 3rd African Cup of Nations in a row!

4 x 4km hill intervals on the bike.
2 minutes rest between intervals.

Then:
4 Rounds of:
10 Burpees
10 Plank ups
10 Bulgarian split squats (L/R)
10 Push ups
10 Supine pull ups
10 Thrusters
Continue reading ...
 

"RF"

Posted by Lizelle Pool on Monday, February 1, 2010, In : February 2010 
Congrats to Roger Federer on winning his 4th Australian Open:

6 Rounds of:
10 Shuttle runs
10 Box jumps
15 Wall balls
15 Burpees
5 Turkish get ups
50 second plank
Continue reading ...
 
 

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