Showing category "January 2014" (Show all posts)

"The only time"

Posted by Lizelle Pool on Friday, January 31, 2014, In : January 2014 
500m row
10 Double KB High box step ups - left
10 Double KB RDL
10 Double KB bent over rows
10 Double KB high box step ups - right
x3

500m row
10 Sandbag rotational lunge - left
10 Sandbag high pulls
10 Sandbag rotational lunge - right
10 Push ups
x3


Continue reading ...
 

"Out for the count"

Posted by Lizelle Pool on Thursday, January 30, 2014, In : January 2014 
20 Push ups
20 TRX rows
x3

2 Turkish get ups - each side
20 KB swings
x3

15 TRX tricep ext
20 KB swings
x3

20 Russian twists
20 KB swings
Continue reading ...
 

"Seeping out"

Posted by Lizelle Pool on Wednesday, January 29, 2014, In : January 2014 
1km Row

Then:

12/10/8/6 reps of:

BB bench press
Weighted step ups - left/right

Then:

4 Rounds of:

15 KB swings
10 Push ups - different variations every time

500m row
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"Some cracks"

Posted by Lizelle Pool on Tuesday, January 28, 2014, In : January 2014 
3 Rounds
40 Seconds of work/20 seconds of rest
1 Minute rest between rounds

KB floor press
Double kb squats
Double KB bent over rows
Step ups - left
Step ups - right
Burpees
Walking lunges
Upright rows
RDL - left
RDL - right
Continue reading ...
 

"Beer belly"

Posted by Lizelle Pool on Monday, January 27, 2014, In : January 2014 
2km row

Then:

6 Rounds of 20 seconds work/20 seconds rest - 1 minute rest between rounds

1A  KB swings
1B Thrusters

2A Double KB cleans
2B Squat jumps

3A DB push press
3B Sumo deadlift

4A KB swings
4B Straight wood chops
Continue reading ...
 

"Winning"

Posted by Lizelle Pool on Friday, January 24, 2014, In : January 2014 
15/12/10/8/6/6/6 reps of:

BB cleans

Then:

6 Single arm KB floor press
25 KB swings
x4



Continue reading ...
 

"Big fan"

Posted by Lizelle Pool on Thursday, January 23, 2014, In : January 2014 
4km row

Then:

10 reps each of:

Push ups
TRX reverse lunge - left
Push ups
TRX reverse lunge - right
Push ups
TRX push ups
Bosu bulgarian split squat - left
Push ups
Bosu bulgarian split squat - right
Push ups
TRX flies
Push ups
TRX shoulder pulls
Push ups
KB swings
Push ups
TRX row/bicep curl combo
Push ups

When doing all those push ups, use all the different variations that you know.
Continue reading ...
 

"Somethings cooking"

Posted by Lizelle Pool on Wednesday, January 22, 2014, In : January 2014 
3 Rounds of 35 seconds of work/25 seconds of rest of:

DB snatch - left
Reverse lunge - left
DB snatch - right
Reverse lunge - right
Bent over alternating DB rows
Single leg RDL - left
Single leg RDL - right
Walk out with push up
Bent over rows
DB squats
Continue reading ...
 

"Something to play with"

Posted by Lizelle Pool on Tuesday, January 21, 2014, In : January 2014 
10 KB swings
10 Push ups
x5

20 KB swings
10 TRX flies
x5

25 KB swings
10 Reverse lunges - left
25 KB swings
10 Reverse lunges - right
x2

Repeat the whole sequence one more time
Continue reading ...
 

"Perfect start"

Posted by Lizelle Pool on Monday, January 20, 2014, In : January 2014 
15 Push ups
25 KB swings
15 TRX rows
25 KB swings
x2

15 Stability ball push ups
15 Bent over kb rows
x3

10 mins cycle, as hard and fast as possible
Continue reading ...
 

"Nice and even"

Posted by Lizelle Pool on Friday, January 17, 2014, In : January 2014 
5 Rounds of:

10 KB swings
10 Push ups

then:

Deadlifts
x3

50 KB swings

BB bench press
x3

50 KB swings

Shoulder press
x3

50 KB swings

You can see that there is no rep range for the heavy lifts.
You can play it by feel, like 12/10/8 or 10/8/6, it is up to how you feel.
Continue reading ...
 

"Looks good"

Posted by Lizelle Pool on Thursday, January 16, 2014, In : January 2014 
8 Rounds of:

10 Burpees
10 Push ups
10 Goblet squats
10 Double KB bent over rows
10 Reverse lunges - each leg
Continue reading ...
 

"Get in there"

Posted by Lizelle Pool on Wednesday, January 15, 2014, In : January 2014 
40 seconds of work/30 seconds of rest
4 Rounds of:

Incline push ups
Step ups - left
Step ups - right

Then:

40 seconds of work/30 seconds of rest
4 Rounds of:

KB swings
Sandbag zecher reverse lunge - left
Sandbag zecher reverse lunge - right
Continue reading ...
 

"Pressure is building"

Posted by Lizelle Pool on Tuesday, January 14, 2014, In : January 2014 
25 KB swings
10 Push ups
25 KB swings
15 TRX rows
x2

25 KB swings
10 Squats
25 KB swings
10 Sandbag clean and press
x2

25 KB swings
10 Sandbag shouldering
25 KB swings
10 Reverse lunges
x2

25 KB swings
10 Single leg RDL - left
25 KB swings
10 Single leg RDL - right
x2

25 KB swings
10 Push ups
25 KB swings
25 Mountain climbers
x2
Continue reading ...
 

"Something in there"

Posted by Lizelle Pool on Monday, January 13, 2014, In : January 2014 
2 Rounds of:

25 Burpees
25 TRX pulls
25 Sandbag zecher squats
25 Push ups
25 Wall balls
25 Reverse lunges - each side


Continue reading ...
 

"Roll it out"

Posted by Lizelle Pool on Friday, January 10, 2014, In : January 2014 
10 Push ups
10 Bulgarian split squats - each leg
x3

10 TRX push ups
10 Walking lunges - each leg
x3

10 Decline push ups
10 Sandbag lateral lunges with high pulls
x3

10 Sandbag cleans
10 Step ups - each leg
x3

10 TRX bicep curls
10 TRX tricep extensions
x3
Continue reading ...
 

"Puff it up"

Posted by Lizelle Pool on Thursday, January 9, 2014, In : January 2014 
1km row

10 Deadlifts
10 Push ups
x5

15 Stability ball roll outs
20 Kettlebell swings
x5
Continue reading ...
 

"Big whoop"

Posted by Lizelle Pool on Wednesday, January 8, 2014, In : January 2014 
10 minutes of 30 seconds hard/30 seconds easy

Rowing

Then:

10 minutes of 30 seconds work/30 seconds rest 

Half turkish get ups

Then:

10 minutes of 30 seconds work/30 seconds rest

Kettlebell swings
Continue reading ...
 

"Cook 'em"

Posted by Lizelle Pool on Tuesday, January 7, 2014, In : January 2014 
15 push ups
10 bulgarian split squats - each leg
x3

15 high pulls
10 single leg sandbag deadlift - each leg
x3

15 sandbag bent over rows
20 walking lunges
x3



Continue reading ...
 

"Every day"

Posted by Lizelle Pool on Monday, January 6, 2014, In : January 2014 
Do 20 reps, then 15 then 10 and 10 again of the following exercises:

Deadlifts
Upright rows
Step ups - each leg
TRX rows
Swings

Rest only 30 seconds between exercises
Finish one exercise before moving on to the next
Continue reading ...
 
 

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