Showing category "June 2014" (Show all posts)

"Be bold"

Posted by Lizelle Pool on Monday, June 30, 2014, In : June 2014 
5 Rounds of 40 seconds work/20 seconds rest of:

DB squats
Incline push ups
BB bent over rows

20 seconds plank x 4
20 seconds KB swings x 4
Continue reading ...
 

"Halfway"

Posted by Lizelle Pool on Friday, June 27, 2014, In : June 2014 
4 Rounds of:

5 Sandbag snatches
5 Sandbag good morning
5 Sandbag bent over rows
5 Sandbag staggered stance cleans (L/R)

then:

10 minutes of:

Sandbag clean and press
10 reps sets for the first 5 minutes
5 reps sets for the last 5 minutes

5 Rounds of:

10 Push ups
10 Double KB cleans
10 KB swings

3 Rounds of:

10 Bulgarian split squats (L/R)
10 Push ups
Continue reading ...
 

"Love you long time"

Posted by Lizelle Pool on Thursday, June 26, 2014, In : June 2014 
5 Rounds of:

10 RDL
10 Front squats

5 Rounds of:

10 Stationary lunges (only one side loades) - each side
10 Push ups

5 Rounds of:

10 Single leg RDL
Continue reading ...
 

"Special day"

Posted by Lizelle Pool on Wednesday, June 25, 2014, In : June 2014 
2km row

Then:

10 minutes single arm KB clean and press - alternating

Then:

5 Rounds of:

5 Goblet squats
10 KB swings
10 Push ups
Continue reading ...
 

"Bedbugs"

Posted by Lizelle Pool on Tuesday, June 24, 2014, In : June 2014 
8 Rounds of:

10 DB floor press
10 Inverted rows/pull ups/ring or TRX rows

Rest as needed between sets

Then:

10 x 40 seconds on/20 seconds off - KB swings
Continue reading ...
 

"Let's see what happens"

Posted by Lizelle Pool on Monday, June 23, 2014, In : June 2014 
1km Row

Then:

5 Rounds of:

15 Push ups
15 TRX rows

"Rapid end"

5 mins of as many rounds as possible of:

5 Snatches - each side
20 KB swings
Continue reading ...
 

"Friday fun"

Posted by Lizelle Pool on Friday, June 20, 2014, In : June 2014 
5km row

then:

Alternating KB swings - 40 seconds work/20 seconds rest x 10
Continue reading ...
 

"Be right back"

Posted by Lizelle Pool on Thursday, June 19, 2014, In : June 2014 
7 Rounds of:

21 RDL
21 Russian twists - each side

5 Rounds of:

10 KB racked reverse lunges (off a step)
10 Single arm KB swings - each side



Continue reading ...
 

"The impossible is possible"

Posted by Lizelle Pool on Wednesday, June 18, 2014, In : June 2014 
2km row:

then:

40 Seconds of work/20 seconds of rest of:

Deadlifts
Push ups
Bent over rows
x5
Continue reading ...
 

"Come back"

Posted by Lizelle Pool on Tuesday, June 17, 2014, In : June 2014 
2km Row

Then:

7 Rounds of:

20 KB swings
10 KB cleans (L/R)
10 KB seesaw press
10 KB front squat

Then:

5 Rounds of:

10 push ups
10 TRX pulls
Continue reading ...
 

"Oh yes!"

Posted by Lizelle Pool on Friday, June 13, 2014, In : June 2014 
100 push ups
500 KB swings
100 Lunges
100 Pull ups

Stagger as needed and have fun
Continue reading ...
 

"Terrifying"

Posted by Lizelle Pool on Thursday, June 12, 2014, In : June 2014 
10 x 10 KB swings
Rest 10 seconds between sets

Then:

4 x 8 deadlifts

5 x5 Front squats/goblet squats

4 x 10 Stationary lunges - only 1 side is loaded.
Continue reading ...
 

"Re-invent"

Posted by Lizelle Pool on Wednesday, June 11, 2014, In : June 2014 
10 Minutes single KB clean and press - swap hands every rep

Then:

2km row

Then:

20/15/10/5 reps Bulgarian split squats each leg
Continue reading ...
 

"Exceptional"

Posted by Lizelle Pool on Tuesday, June 10, 2014, In : June 2014 
10 Double KB cleans
20 KB swings
30 Second plank
x3

10 Double KB swings
10 Sandbag high pulls
x3

10 Double KB press
20 KB swings
10 Stick ups
x3


Continue reading ...
 

"Bake it"

Posted by Lizelle Pool on Monday, June 9, 2014, In : June 2014 
100 KB swings

8 Barbell clean and press
25 KB swings
x4

5 Barbell Front squats
25 KB swings
x4

100 KB swings
Continue reading ...
 

"Super"

Posted by Lizelle Pool on Friday, June 6, 2014, In : June 2014 
4km row

then:

5 Rounds of:

10 Bulgarian split squats - each leg
10 bent over rows

Only rest as needed
Continue reading ...
 

"Action time"

Posted by Lizelle Pool on Thursday, June 5, 2014, In : June 2014 
10 DB press
20 KB swings
x4

15 Sandbag overhead press
20 KB swings
x4

6 Deadlifts
20 KB swings
x4

40 Second plank
20 KB swings
x4
Continue reading ...
 

"Boxing time"

Posted by Lizelle Pool on Wednesday, June 4, 2014, In : June 2014 
Not really boxing, but we are using the good old boxing time 

3 mins of work/1min of rest

5 Reps each of:

sandbag clean and press
Single arm KB swing - left
Single arm KB swing - right
Single arm KB clean - left
Single arm KB clean - right
KB stationary lunge - left
KB stationary lunge - right

Complete as many rounds as you can in 3 mins, take a minute break and repeat this 4 times

Then:

3 mins work/1 min rest - 5 reps each of:

TRX pull
TRX reverse lunge - left/right
TRX push up
TRX y-pull

Repeat for 4 rounds...
Continue reading ...
 

"Plain sailing"

Posted by Lizelle Pool on Tuesday, June 3, 2014, In : June 2014 
20 minutes of as many rounds as you can.

Rest only when needed

10 Sandbag shouldering
10 Sandbag rotational reverse lunges - each side
10 Push ups
5 Goblet squats
10 Bent over rows


Continue reading ...
 

"Impressive"

Posted by Lizelle Pool on Monday, June 2, 2014, In : June 2014 
5 Rounds of:

8 Barbell clean and press
10 Push ups

200 KB swings

Then:

5 Minutes of as many rounds as you can of:

5 TRX rows
10 Slamballs
Continue reading ...
 
 

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