Showing category "July 2014" (Show all posts)

"Downright dangerous"

Posted by Lizelle Pool on Friday, July 25, 2014, In : July 2014 
1km run

3 Rounds of 5 reps each of:

BB RDL
BB bent over rows
BB power cleans
BB front reverse lunges - each leg

Then:

20 minutes of:

8 Deadlifts
8 Single arm DB floor press - each side

Rest as needed and complete as many rounds as you can.
Continue reading ...
 

"Got caught"

Posted by Lizelle Pool on Thursday, July 24, 2014, In : July 2014 
1km run

10 mins of alternating clean and press

1km row

10 mins of:

10 Bulgarian split squats - each leg
5 Push ups
5 TRX pulls
Continue reading ...
 

"Full moon"

Posted by Lizelle Pool on Wednesday, July 23, 2014, In : July 2014 
1km run

Then:

3 Rounds of:

5 BB RDL
5 BB Bent over rows
5 BB Power cleans
5 BB Front squats

Don't put the bar down between exercises - move on from one to the other

Then:

10/9/8/7/6/5/4/3/2/1 reps of:

BB cleans


Continue reading ...
 

"Nothing but dots"

Posted by Lizelle Pool on Tuesday, July 22, 2014, In : July 2014 
1.2km run

Then:

10 Single arm swings - left
10 Push ups
10 Single arm swings - right
10 Push ups
x2

10 TRX Lunges - left
20 KB swings
10 TRX lunges - right
20 KB swings
x2

20 TRX hamstring curls
20 KB swings
x3

10 Goblet squats
x2


Continue reading ...
 

"Stripped"

Posted by Lizelle Pool on Monday, July 21, 2014, In : July 2014 
1km row

Then:

4 Rounds of:

10 Sandbag pull throughs
30 Second plank
10 Push ups

Then:

4 Rounds of:

15 TRX push ups
10 TRX pulls
20 Russian twists
Continue reading ...
 

"Flooded"

Posted by Lizelle Pool on Friday, July 18, 2014, In : July 2014 
1km run

Then:

5/6/7/8/9/10/9/8/7/6/5 reps of:

Deadlifts

Do 12 Push ups between every set of deadlifts
Continue reading ...
 

"Happy treasure"

Posted by Lizelle Pool on Thursday, July 17, 2014, In : July 2014 
1km run

Then:

6 Rounds of 30 seconds on 10 seconds off:

Sandbag bulgarian split squat (L/R)
TRX cross body bicep curls
Single leg RDL (L/R)
Push ups
Continue reading ...
 

"Schreek"

Posted by Lizelle Pool on Wednesday, July 16, 2014, In : July 2014 
5 Rounds of 5 reps each of:

BB RDL
BB Bent over rows
BB cleans
BB press
BB Front squat

then pyramid BB cleans of: 5/6/7/8/9/10/9/8/7/6/5 reps

Rest as needed between sets
Continue reading ...
 

"Monkey play"

Posted by Lizelle Pool on Tuesday, July 15, 2014, In : July 2014 
6 Rounds of:

500m row
10 Push ups
20 KB swings
10 Stationary lunges - each leg - only one side weighted
Continue reading ...
 

"Delivered"

Posted by Lizelle Pool on Monday, July 14, 2014, In : July 2014 
5 Rounds of 40 seconds of work/20 seconds of rest:

Deadlifts
DB floor press
DB bent over rows

Then:

5 Rounds of 40 seconds work/20 seconds rest:

DB clean and press - left
DB clean and press - right
KB swings
Continue reading ...
 

"Run around"

Posted by Lizelle Pool on Friday, July 11, 2014, In : July 2014 
40 seconds of work/20 seconds of rest:

Scissor kicks
Plank with alternating leg lift
x3

12 Sandbag cleans
12 Sandbag press
30 Second body saw
x4

30 Seconds inchworms
30 Seconds Mountain climbers
30 Seconds push ups
30 Seconds reverse lunges
Continue reading ...
 

"Snap"

Posted by Lizelle Pool on Thursday, July 10, 2014, In : July 2014 
3 Rounds of:

10 Push ups
10 KB swings

Then:

20 Minutes of - 15 seconds work/15 seconds rest:

Single arm KB snatches - alternating arms every time
Continue reading ...
 

"Dirty, messy"

Posted by Lizelle Pool on Wednesday, July 9, 2014, In : July 2014 
3 Rounds of:

10 KB swings
10 Push ups

3 Rounds of:

12 Buprees
12 KB press - each side
12 Squats
30 Second plank

30 Second bodysaw x 4
Rest 1 minute between exercises
Continue reading ...
 

"No place"

Posted by Lizelle Pool on Tuesday, July 8, 2014, In : July 2014 
5 Rounds of:

10 Stability ball roll outs
15 Russian twists - each side
45 Second plank

4 Rounds of:

10 Stationary lunges - each side - only weighted on one side
10 Bulgarian split squats - each side
5 Goblet squats

3 Rounds of:

10 Push ups
25 KB swings
10 Renegade rows


Continue reading ...
 

"Kicked out"

Posted by Lizelle Pool on Monday, July 7, 2014, In : July 2014 
3 Rounds of:

10 Push ups
10 Reverse lunges - each leg
30 Second band plank

3 Rounds of:

15 TRX rows
10 Depth reverse lunges - each leg

3 Rounds of:

10 TRX Mountain climbers
25 KB swings

As many rounds as possible in 6 mins of:

5 Bulgarian split squats - each leg
5 Push ups
Continue reading ...
 

"Friday fun"

Posted by Lizelle Pool on Friday, July 4, 2014, In : July 2014 
BB complex - 5 reps each without putting the barbell down

RDL
Hang power cleans
Military press
Front squats
x5

Then:

Barbell bench press
Deadlifts
x8

Vary the weight and reps as needed
Continue reading ...
 

"Childhood"

Posted by Lizelle Pool on Thursday, July 3, 2014, In : July 2014 
Tabata time!

Finish each tabata before moving on to the next exercise - 20 seconds of work and 10 seconds of rest times 8

Sandbag single leg RDL - alternate sides
TRX push ups
Sandbag reverse lunge with clean - alternate sides
Kettlebell clean and press - alternate sides


Continue reading ...
 

"So long"

Posted by Lizelle Pool on Wednesday, July 2, 2014, In : July 2014 
5 Rounds of:

10 Push ups
10 KB swings

Then:

15 Minutes of:

BB cleans - rest as needed and do sets of 5 - 10 with appropriate weight

Then:

5 Rounds of:

5 Goblet squats
10 TRX rows
10 TRX push ups
Continue reading ...
 

"Monkey see, monkey do"

Posted by Lizelle Pool on Tuesday, July 1, 2014, In : July 2014 
10 minutes rowing - 1 minute hard, 1 minute easy

then:

5 Rounds:

Round 1:

25 KB swings
5 Sandbag zecher reverse lunges - each leg
x4

Round 2:

25 KB swings
15 Push ups
x4

Round 3:

25 KB swings
8 Bent over rows - each side
x4

Round 4:

25 KB swings
10 TRX pendulum swings - each side
x4

Round 5:

25 KB swings
10 Jumping lunges - each leg
x4
Continue reading ...
 
 

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