Showing category "July 2017" (Show all posts)

31/07/2017

Posted by Lizelle Pool on Monday, July 31, 2017, In : July 2017 
4 Rounds:

400m run
30 MB ball over the shoulder
150 Skips
30 Alternating DB snatches
30 KB swings
500m row
5 KB thrusters - each arm
10 Box lunge jumps - each leg
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26/07/2017

Posted by Lizelle Pool on Wednesday, July 26, 2017, In : July 2017 
3 Rounds:

100 Skips
10 Stair runs
100 Skips
15 Double KB cleans
100 Skips
30 Alternating step ups
100 Skips
30 MB over the shoulder
100 Skips
500m row
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25/07/2017

Posted by Lizelle Pool on Tuesday, July 25, 2017, In : July 2017 
2 Rounds 45 seconds work/15 seconds rest:

TRX rows
TRX push ups
TRX squat and row
TRX Hammies
TRX reverse lunges
TRX snow angels

5 x 5

Barbell RDL

4 Rounds:

50 Alternating reverse lunges
50 Step ups
30 Push ups (alternating rounds 50 Sumo stance alternating bent over rows)

Finisher:

50 Alternating sandbag single leg RDL
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24/07/2017

Posted by Lizelle Pool on Monday, July 24, 2017, In : July 2017 
5 Rounds:

10 KB swings
5 Push ups

5 Rounds:

15 Cable facepulls
10 Stir the pot - each way
10 KB swings

5 Rounds:

15 Lateral pulls
5 KB bottoms up press - each side
10 KB high pulls

EMOM 10 mins:

5 Landmine shoulder press - each side
10 Bent over flies

EMOM 10 mins:

3 BB power cleans
8 Z-press



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20/07/2017

Posted by Lizelle Pool on Thursday, July 20, 2017, In : July 2017 
4 Rounds:

10 TRX squat and row
10 Bear crawls forward and back

4 Rounds:

20 Steps death march
2 Step walking lunges - back to the starting position
10 Landmine sumo squats

4 Rounds:

10 Landmine reverse lunges - each leg
20 Bar hops - each way
12 Single arm bent over rows

3 Rounds:

200m hill run
10 Burpee with jumping lunge
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17/07/2017

Posted by Lizelle Pool on Monday, July 17, 2017, In : July 2017 
30 minute stair running - fun, fun fun!!

3 Rounds:

KB stir the pot - each arm
10 Cable upright rows
10 Front to back shoulder press
15 Good mornings

4 Rounds:

10 Deficit KB RDL
10 KB snatch pull - each leg
15 Back extensions

3 Rounds:

25 Stability ball hamstring curls
25 Weighted bridges


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14/07/2017

Posted by Lizelle Pool on Friday, July 14, 2017, In : July 2017 
1km run

Inchworm to push up to alt shoulder tap to t-stand to spider step to inchworm back up

Repeat 10 times

3 Rounds:

30 sec decline push up
30 sec rest
30 sec normal push up
30 sec rest
30 sec incline push up
30 sec rest
30 sec bb bench press

45 sec rest between rounds

3 Rounds:

30 sec landmine bent over rows
30 sec rest
30 sec facepulls
30 sec rest
30 sec bent over flies
30 sec rest
30 sec kb high pulls

45 sec rest between rounds

8 min amrap:

10 single arm landmine bent over rows
10 single arm kb swings
10 slamb...
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13/07/2017

Posted by Lizelle Pool on Thursday, July 13, 2017, In : July 2017 
10 mins hill walk

1 min hydrolic hack squat
1 min KB RDL
1 min rest
x 4

10  BB front racked alt reverse lunges
10 Knees to chest
10 Surrenders - each leg
45 sec plank
x 4

10 Leg press
10 Jumping lunges
20 Plate jumps
x 5
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10/07/2017

Posted by Lizelle Pool on Monday, July 10, 2017, In : July 2017 
4 x 500m row
2 mins easy between intervals

3 Rounds:

15 Cable pulls
15 Z-press
15 Band pull aparts
15 Face pulls

Every minute on the minute for 8 minutes:

5 BB overhead press
5 BB bent over rows

100 DB/KB snatches - alternate each rep



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06/07/2017

Posted by Lizelle Pool on Thursday, July 6, 2017, In : July 2017 
20 sec work/10 sec rest x 8 rounds

TRX squat and pull

10 mins walking lunges

4 Rounds:

10 Single leg RDL
15 Hyper ext
40 sec plank

4 Rounds:

12 Landmine lunges - each leg
20 KB swings

Finisher:
1 min - KB deadlift
1 min - alt step ups
x 5
Continue reading ...
 

05/07/2017

Posted by Lizelle Pool on Wednesday, July 5, 2017, In : July 2017 
Every 2 minutes do:

4 BB clean and press

Then:

30 Minute amrap:

150 Skips
20 Sandbag walking lunges
15 Double KB cleans
150 Skips
20 Kick ups
20 Low box jumps - step downs
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04/07/2017

Posted by Lizelle Pool on Tuesday, July 4, 2017, In : July 2017 
5km row

4 Rounds:

10 BB bent over rows
10 BB Power cleans
10 BB push press

4 Rounds:

5 DB snatch to clean to press -left then right
3 DB snatch to clean to press - left then right
1 DB snatch to clean to press - left then right

3 Rounds:

10 Landmine gladiator press
10 Double DB cleans
10 Bent over rows

Battle rope finisher
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03/07/2017

Posted by Lizelle Pool on Monday, July 3, 2017, In : July 2017 
2 Rounds:

Bear crawl
20 Knees to chest
20 Sandbag rotational lunges
20 KB seesaw press
45 sec plank

Front squats - Do warm up sets and then 5 work sets for 4 - 6 reps

4 Rounds:

10 BB front hold reverse lunges
10 BB push press
150 Skips
Continue reading ...
 
 

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