Showing category "January 2016" (Show all posts)

29/01/2016

Posted by Lizelle Pool on Friday, January 29, 2016, In : January 2016 
10 minute rowing
1 Minute hard/1 minute easy

3 Rounds of:

10 KB goblet squat
15 TRX rows
10 KB snatches each arm

As many rounds in 3 minutes of:

10 Sandbag clean and press
10 KB goblet squats
10 High box step ups - total

Rest as needed and repeat one more time
Continue reading ...
 

28/01/2016

Posted by Lizelle Pool on Thursday, January 28, 2016, In : January 2016 
5 x 5 Double Kettlebell press

Row 1km and then - 

7 minutes as many rounds as you can of:

5 Single arm KB press - each arm
10 KB burpee step ups
Continue reading ...
 

27/01/2016

Posted by Lizelle Pool on Wednesday, January 27, 2016, In : January 2016 
2km row

3 Rounds of:

15 KB RDL
15 TRX push ups
20 KB swings
30 Seconds hollow rock hold

3 Rounds of:

5 Sandbag manmakers
  • While holding a sandbag go down with bag in hand, do a burpee kick out, 1 mountain climber each leg, push up, bring legs back in, stand up while cleaning the back, do one sandbag front racked squat and press. That is one rep.
300m run



Continue reading ...
 

26/01/2016

Posted by Lizelle Pool on Tuesday, January 26, 2016, In : January 2016 
4 Rounds of:

8 Double KB front squats
8 Front racked reverse lunges - each leg
60 Seconds skips

As many rounds as you can in 6 minutes of:

6 Burpees
12 TRX pulls
12 Slamballs

Rest 3 minutes and if you can/want to, repeat the 6 minutes
Continue reading ...
 

25/01/2016

Posted by Lizelle Pool on Monday, January 25, 2016, In : January 2016 
3 Rounds of:

5 Kneeling halo each way
8 Goblet squats
10 DB renegade rows

3 Rounds of:

20 Pike push ups
20 Front racked reverse lunges

Tabata hollow rock holds
20 seconds work/10 seconds rest x 8

1 Km run
Continue reading ...
 

22/01/2016

Posted by Lizelle Pool on Friday, January 22, 2016, In : January 2016 
4 x 25 TRX rows
Rest as needed between rounds

2 x Wide grip landmine rows
2 x Single arm landmine rows
2 x Supine grip landmine rows
2 x Neutral grip DB rows

4 Rounds of:

400m run
15 Sandbag clean and press
Continue reading ...
 

21/01/2016

Posted by Lizelle Pool on Thursday, January 21, 2016, In : January 2016 
4 Rounds of:

8 Goblet squats
10 Step ups - each leg
2 Turkish Get Ups - each arm

As many rounds as you can in 12 minutes of:

3 Double KB push press
6 Double KB burpee step ups
9 KB swings
Continue reading ...
 

20/01/2016

Posted by Lizelle Pool on Wednesday, January 20, 2016, In : January 2016 
3 Rounds of:

8 KB push press
30 second side plank - each side
8 Single leg bridges

21 Burpees
15 KB swings
9 Double KB bent over rows
1km run
9 Double KB bent over rows
15 KB swings
21 Burpees
Continue reading ...
 

19/01/2016

Posted by Lizelle Pool on Tuesday, January 19, 2016, In : January 2016 
250 minute all out effort row/45 seconds easy row
x 10

3 Rounds of:

8 Deadlifts
20 Alternating reverse lunges
12 DB floor press

Every minute, on the minute for 9 minutes:

Minute 1: - 25 KB swings
Minute 2: - Skipping - for the whole minute
Minute 3: - 10 dead stop push ups
Continue reading ...
 

18/01/2016

Posted by Lizelle Pool on Monday, January 18, 2016, In : January 2016 
3 Rounds of:

8 Back foot in TRX bulgarian split squat
250m row
8 Plank to elbows - each arm

As many rounds as you can in 6 minutes of:

3 clean and press
3 Sandbag burpees
4 Clean and press
4 Sandbag burpees
5......

3 Sets of:

12 Single arm bent over rows - each arm
Continue reading ...
 

15/01/2016

Posted by Lizelle Pool on Friday, January 15, 2016, In : January 2016 
Look at that! Halfway through the first month of the year.

3 Rounds of:

TRX T/Y/I - 10 reps each

5 Rounds of 5 reps each of:

Single arm, half kneeling landmine shoulder press

4 Rounds - against a running clock of 2 minutes:

250m row
Max reps of dead stop push ups

Every 30 seconds for 5 minutes of:

1st 30 seconds - 5 Double KB cleans
2nd 30 seconds - 6 seesaw press - total
Continue reading ...
 

14/01/2016

Posted by Lizelle Pool on Thursday, January 14, 2016, In : January 2016 
4 Rounds of:

8 Deadlifts
5 Hindu push ups - nice and slow, no rushing through the movement
30 Seconds hollow rock hold

3 Rounds of:

30 KB goblet reverse lunges
15 TRX pulls
400m run
Continue reading ...
 

13/01/2016

Posted by Lizelle Pool on Wednesday, January 13, 2016, In : January 2016 
8 Rounds of 1 minute hard rowing/1 minute easy rowing

Then:

4 Rounds of:

8 Bulgarian split squats - each leg
15 KB swings
8 Low TRX rows

10 Minutes as many rounds as you can of:

10 KB burpee step ups 
30 Second plank


Continue reading ...
 

12/01/2016

Posted by Lizelle Pool on Tuesday, January 12, 2016, In : January 2016 
3 Rounds of:

8 Good mornings
5 Renegade rows - each side
3 1/2 Turkish get ups - each side
60 Seconds skip

As many rounds as you can in 10 minutes of:

5 Shoulder press
10 Step ups - each side
15 KB swings
Continue reading ...
 

11/01/2016

Posted by Lizelle Pool on Monday, January 11, 2016, In : January 2016 
3 Rounds of:

5 Inchworm push ups
10 TRX rows
10 Swings

5 x 5 Low supine rows

30 Seconds work/30 seconds rests x 5 of:

Landmine rows

Against a 4 minute running clock:

500m row
10 Bulgarian split squats - each leg
Max reps mountain climbers

Rest as much as needed and repeat 2 more times
Continue reading ...
 

08/01/2016

Posted by Lizelle Pool on Friday, January 8, 2016, In : January 2016 
3 Rounds of:

8 Front squats
20 KB swings
2 Turkish getup - each side

Rest 60 seconds between rounds

As many rounds as you can in 5 minutes of:

5 DB clean and press each arm 

As many rounds as you can in 5 minutes - every 30 seconds:

1st 30 seconds - 6 BB RDL with upright row
2nd 30 seconds - 10 KB swings

30 seconds work/30 seconds rest of:

Sandbag shouldering
x 5
Continue reading ...
 

07/01/2016

Posted by Lizelle Pool on Thursday, January 7, 2016, In : January 2016 
3 x 750m row
Row 2 mins easy between intervals

Then:

3 Rounds on the minute every minute for 12 minutes:

minute 1 - 10 Sandbag zecher squats
minute 2 - 45 second plank
minute 3 - 20 Sandbag rotational lunges
minute 4 - 15 TRX push ups
Continue reading ...
 

06/01/2016

Posted by Lizelle Pool on Wednesday, January 6, 2016, In : January 2016 
3 Rounds of:

10 Single leg RDL L/R
10 Single arm KB row L/R
10 Walking lunges
10 Good mornings

Every minute on the minute for 8 minutes:

2 Strict shoulder press

3 Rounds - every 2 minutes:

5 Strict shoulder press

21/15/9 reps of:

Pike push ups
Dips
Stability ball push ups
Continue reading ...
 

05/01/2016

Posted by Lizelle Pool on Tuesday, January 5, 2016, In : January 2016 
3 Rounds of:

30 Second plank
20 Mountain climbers
10 Bent over rows
10 TRX flies

3 Rounds of:

8 KB halo's each way
8 Front squats
8 Plate step ups - each side

8 Minutes as many rounds as possible of:

12 KB swings
6 TRX pulls
Continue reading ...
 

04/01/2016

Posted by Lizelle Pool on Monday, January 4, 2016, In : January 2016 
New year, let us rock it!

Rowing:

2 mins hard/1 min easy
x 6

Conditioning:

3 Rounds:

30 Second plank
30 Skips
10 DB front raise to side raise
25 KB swings

Strength:

6 Sets of:

1 Strict press
1 Push press
x 2 before you put the weight down and adjust weight for next set





Continue reading ...
 
 

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