Showing category "February 2015" (Show all posts)

"Battling"

Posted by Lizelle Pool on Friday, February 27, 2015, In : February 2015 
4 Rounds of:

25 Barbell clean and press
25 Push ups
25 Ab wheel roll outs (or stability ball roll outs)

2km run
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"Released"

Posted by Lizelle Pool on Thursday, February 26, 2015, In : February 2015 
10 KB see saw press - each side
10 Goblet squats
10 KB cleans - each arm
x3

10 Double KB cleans
10 Box jumps
10 Double KB press
x3

5 x 200m runs
Rest as needed between runs
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"Massive meal"

Posted by Lizelle Pool on Wednesday, February 25, 2015, In : February 2015 
4 x 10 Thrusters

Rest as needed between rounds

10 Landmine Stationary lunges - each leg
10 Pike push ups
x5

12 Sandbag squats
10 Hindu push ups
x5
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"Title contender"

Posted by Lizelle Pool on Tuesday, February 24, 2015, In : February 2015 
4 Rounds of:

10 Sandbag high pulls
10 Sandbag overhead press
20 Bear hug squats

Then:

15 Minutes - as many rounds as you can - with proper rest between sets of:

8 Deadlifts
10 Bent over rows - we are using a landmine set up today.
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"Forte"

Posted by Lizelle Pool on Monday, February 23, 2015, In : February 2015 
50 KB snatches - rest as needed and do it in as little sets as possible.

4 Rounds of:

20 KB swings
20 TRX rows

Rest 1 minute between rounds

4 Rounds of:

20 Sandbag clean and press
15 Push ups

Rest 1 minute between rounds
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"Locker"

Posted by Lizelle Pool on Friday, February 20, 2015, In : February 2015 
20/15/10/5 Reps of:

Barbell cleans
Push ups
Barbell press
Squats
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"Stay calm"

Posted by Lizelle Pool on Thursday, February 19, 2015, In : February 2015 
3 Rounds of:

10 Squats
10 Push ups
10 Rows

10 Minutes - as many rounds as possible:

8 Barbell clean and press

15 Minutes - as many rounds as possible:

5 Burpees
6 Sandbag cleans
7 Burpees 
8 Sandbag thrusters
9 Decline push ups
10 KB swings
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"One off"

Posted by Lizelle Pool on Wednesday, February 18, 2015, In : February 2015 
10 Band bent over rows
10 Band Push ups
x 4

12 Band upright rows
12 Band push ups
x 4

12 Band lunges - each leg
12 Band squats
x 4
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"Run down"

Posted by Lizelle Pool on Monday, February 16, 2015, In : February 2015 
10 Sandbag lateral drags
10 Sandbag clean and press
10 Sandbag shouldering - each side
10 Sandbag rotational lunge
10 Sandbag high pulls

x5
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"Talking"

Posted by Lizelle Pool on Friday, February 13, 2015, In : February 2015 
6 Rounds of:

10 Single arm KB swings - left
10 Single arm KB swings - right
10 Snatches - left
10 Snatches - right
20 Alternating KB swings

Then:

20 seconds work/20 seconds rest x 6

Sandbag high pulls
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"The truth"

Posted by Lizelle Pool on Thursday, February 12, 2015, In : February 2015 
3 Rounds of:

20 Push ups
10 Prisoner lunges - each leg

Set your timer for 10 Minutes:

1 KB clean left
1 KB clean right
2 KB cleans left
2 KB cleans right.......5 KB cleans each side

Start at 1 rep again and see how many sets you can get done in 10 minutes



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"Save us"

Posted by Lizelle Pool on Wednesday, February 11, 2015, In : February 2015 
As many rounds as possible in 25 minutes of:

10 Sandbag bear hug squats
10 Single arm KB swings - left/right
10 Renegade rows
10 Sandbag RDL
10 Alternating KB swings
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"Dynamite"

Posted by Lizelle Pool on Tuesday, February 10, 2015, In : February 2015 
5 Mile cycling time trail

Then:

20 Push ups
15 Goblet squats
10 Rows
x3

As many rounds as possible in 15 minutes of:

15 Sandbag clean and press
10 Sandbag rotational lunges
50m Farmer's walk
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"All happening"

Posted by Lizelle Pool on Monday, February 9, 2015, In : February 2015 
5 Rounds of:

10 TRX bicep curls
10 TRX tricep extensions

10 Minutes of cycling - as fast as possible

5 Rounds of:

10 TRX prone angels
10 TRX push ups
10 TRX pulls
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"The summer wind"

Posted by Lizelle Pool on Friday, February 6, 2015, In : February 2015 
10 Rounds of:

20 TRX squats
10 TRX push ups

Then:

10 Bulgarian split squats
10 KB swings
x3

10 Front loaded reverse lunges
10 KB swings
x3

10 RDL
x3
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"In love"

Posted by Lizelle Pool on Thursday, February 5, 2015, In : February 2015 
10 Bulgarian split squats
10 Push ups
10 TRX flies
x3

10 Deficit reverse lunges
10 Sandbag bear hug squats
100m sprint
x4



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"Share the look"

Posted by Lizelle Pool on Wednesday, February 4, 2015, In : February 2015 
10 Minutes cycle as fast as possible

Then:

10 Snatches - each arm
10 Lunges - each leg
10 Push ups
10 Step ups - each leg
10 Bent over rows
x5
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"North"

Posted by Lizelle Pool on Tuesday, February 3, 2015, In : February 2015 
3 Rounds of:

10 Step ups - each leg
20 TRX rows

10 Minutes of:

Even minute - 15 KB floor press
Uneven minute - 15 KB bent over rows

30 Seconds work/30 seconds rest:

KB cleans - left
KB cleans - right
KB swings

x4



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"Haven"

Posted by Lizelle Pool on Monday, February 2, 2015, In : February 2015 
3 Rounds of:

10 Prisoner lunges - each leg
20 TRX push ups

10 Minutes as many sets as you can:

10 Power cleans

12 Minutes as many rounds as you can:

10 Sandbag high pulls
10 80/20 TRX Squats (80% of weight on 1 leg and 20% weight on the other) - do both sides
10 TRX rows


Continue reading ...
 
 

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