Showing category "January 2010" (Show all posts)

"Doughnut"

Posted by Lizelle Pool on Friday, January 29, 2010, In : January 2010 
Run/cycle/row/swim:

Best distance in 25 minutes
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"freedom - at a price"

Posted by Lizelle Pool on Thursday, January 28, 2010, In : January 2010 
Row 3 x 1km
2 minutes rest between intervals

Then:
5 x 100 rep kettlebell combo
10 double handed swing
10 left swings
10 right swings
10 alternating swings
10 left snatches
10 right snatches
10 left cleans
10 right cleans
10 left presses
10 right presses
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"To run or not to crawl"

Posted by Lizelle Pool on Wednesday, January 27, 2010, In : January 2010 
1 km run

Then:
50 Sit ups
20 Thrusters
3km cycle
10 Push ups
20 High pulls (L/R)

500m Run

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"Band camp"

Posted by Lizelle Pool on Tuesday, January 26, 2010, In : January 2010 
8 Rounds of:
21/18/15/12/10/8/6/3 reps of:
Cleans (L/R)
Jumping lunges
Supine pull ups
Mountain climbers
Swings
10 meter shuttle runs
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"Monday - Freedom ends"

Posted by Lizelle Pool on Monday, January 25, 2010, In : January 2010 
100 swings

Then:
4 Rounds of:
15 Push ups
20 Pistols (L/R)
20 Snatches (L/R)
15 Reverse lunges
10 Supine pull ups

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"Quinn"

Posted by Lizelle Pool on Friday, January 22, 2010, In : January 2010 

3 Rounds of: 21/15/9
Dips
Box jumps
Thrusters
Snatches

Then:
3 Rounds of:
30 Swings
30 Sit ups
30 Stationary lunges


Continue reading ...
 

"After the rain"

Posted by Lizelle Pool on Thursday, January 21, 2010, In : January 2010 
5 Rounds of:
200m Run
50 Mountain climbers
10 Sumo deadlift with high pull
40 Swings
20 Glide fall outs
30 Seconds plank
Continue reading ...
 

"Cookie"

Posted by Lizelle Pool on Wednesday, January 20, 2010, In : January 2010 
Cycle 4 x 3km hill
Hold best possible speed and complete all 4 rounds in basically the same time.
2 Minutes rest between intervals

Then:
3 Rounds of:
10 Reps each of:
Snatch L/R
Push ups
Clean and press L/R
Supine pull ups
Step ups L/R
Continue reading ...
 

"Megawatt"

Posted by Lizelle Pool on Tuesday, January 19, 2010, In : January 2010 
7 Rounds of 21/18/15/12/10/8/6/3 reps of:

Burpees
Dips
Jumping lunges
Plank ups
Wall balls
Continue reading ...
 

"Renegade Monster"

Posted by Lizelle Pool on Monday, January 18, 2010, In : January 2010 
5 Rounds of:
10 Modified renegade rows
20 Reverse lunges
10 Ball push ups
20 Slamballs
10 Thrusters
20 Sit ups
Continue reading ...
 

"Pump"

Posted by Lizelle Pool on Friday, January 15, 2010, In : January 2010 
7 Rounds of:
200m run
20 Mountain climbers
20 Sumo deadlift high pulls
10 Push ups
10 Supine pull ups
Continue reading ...
 

"Gas"

Posted by Lizelle Pool on Thursday, January 14, 2010, In : January 2010 
3km run

Then:
4 Rounds of:
20 Russian twists
30 Second plank
20 Mountain climbers
10 Push ups jacks
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"Double Devil"

Posted by Lizelle Pool on Wednesday, January 13, 2010, In : January 2010 
3 x 7 minute time trails on the bike.
2 Minutes rest between each interval.
Best possible distance.

Then:
3 Rounds of:
25 Stiff legged deadlifts
25 Box jumps
25 Swings
25 Back extensions
25 Sit ups
25 Surrenders
25 Thrusters
Continue reading ...
 

"Crysis"

Posted by Lizelle Pool on Tuesday, January 12, 2010, In : January 2010 
5 Rounds of:
21 Jumping lunges
30 Second plank
21 Squats
30 Second plank
21 Swings
30 Second plank

Then:
Push press a heavy weight to failure left and right - 3 times.
Lots of rest between the three sets
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"Hurricane"

Posted by Lizelle Pool on Monday, January 11, 2010, In : January 2010 
8 Rounds of:
100 Skips
10 Snatches left
10 Snatches right
10 High pulls left
10 High pulls right
10 Push ups
Continue reading ...
 

"Bodyweight Matrix"

Posted by Lizelle Pool on Saturday, January 9, 2010, In : January 2010 
10 Rounds of:

20 Jumping lunges
10 Push ups
20 Squats
30 Second plank

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"300+"

Posted by Lizelle Pool on Friday, January 8, 2010, In : January 2010 
Each round consists of 300 repetitions and the + is for the 2km you are running afterwards!
4 Rounds of:

50 Sit ups
25 Dips
50 Walking lunges
25 Wall balls
150 Skips

Then:
2km run
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"Delta"

Posted by Lizelle Pool on Thursday, January 7, 2010, In : January 2010 
Rounds of 45 seconds on 15 seconds off:

Skipping
Swings
Reverse lunges

Complete 30 minutes
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"Battlefield"

Posted by Lizelle Pool on Wednesday, January 6, 2010, In : January 2010 
2 x 15 Minute on the bike.
2 Minutes rest between intervals
Best effort possible during both 15 minute intervals

Then:
Let us play on the 2010 numbers seen that it is a new year!
4 Rounds of:
20 Sit ups
10 Push ups
20 Squats
10 Thrusters
20 Swings
10 Jumping lunges
Continue reading ...
 

"New Age"

Posted by Lizelle Pool on Tuesday, January 5, 2010, In : January 2010 

2 x 8 minute rowing
2 minutes rest between interval.
Cover as much distance as possible during the interval.

Then:
5 Rounds of:
15 2 Handed swings
15 Swings left
15 Swings right
15 Swings alternating
15 Snatches left
15 Snatches right
15 Cleans left
15 Cleans right
15 Presses left
15 Presses right


Continue reading ...
 

"The body"

Posted by Lizelle Pool on Monday, January 4, 2010, In : January 2010 
2 Rounds:

500m row
40 Swings
600m Row
30 Swings
700m Row
20 Swings
800m Row
10 Swings

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"2010"

Posted by Lizelle Pool on Friday, January 1, 2010, In : January 2010 

2 km run

Then:
4 Rounds of:
100 Star jumps
100 Skips
20 Jumping lunges
20 Wall balls


Continue reading ...
 
 

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