Showing category "June 2016" (Show all posts)

30/06/2016

Posted by Lizelle Pool on Thursday, June 30, 2016, In : June 2016 
15 Minutes as many rounds as you can of:

15 KB swings
10 Surrenders
10 KB high pulls
5 Dead stop push ups

15 Minutes as many rounds as you can of:

10 Sandbag shouldering
10 Sandbag zecher walking lunges - drop the bag every two steps and clean it back up again
10 T-stand push ups
10 high box step ups

10 Minutes as many rounds as you can of:

20 Alternating KB swings
1 Goblet squat/2/3/4/5/1/2 and so on, adding a rep every round
4 Naked Turkish get ups
Continue reading ...
 

29/06/2016

Posted by Lizelle Pool on Wednesday, June 29, 2016, In : June 2016 
Tabate TRX squat and pulls

5 x 10 reps of:

Deadlifts
Renegade rows

9 x 1:40 on 20 seconds off - rowing

3 Rounds of:

20 Alternating KB single leg RDL
20 Spider steps
Continue reading ...
 

28/06/2016

Posted by Lizelle Pool on Tuesday, June 28, 2016, In : June 2016 
Every minute on the minute for 10 minutes:

Even - 25 KB swings
Uneven - 10 Rotational sandbag lunges - each side

5 x 5 

Front squats

800m run

15/12/9/6/3 reps of:

TRX mountain climbers
Goblet squats

500m row
Continue reading ...
 

27/06/2016

Posted by Lizelle Pool on Monday, June 27, 2016, In : June 2016 
10 Minutes as many reps as you can of:

Alternating KB clean and press

5 x 5

Barbell clean + squat + press

Then:

20 Sandbag lateral bag drag
10 TRX pulls
Bear crawls

Reduce by 2 reps each round until the TRX pulls are at 2 reps
Continue reading ...
 

24/06/2016

Posted by Lizelle Pool on Friday, June 24, 2016, In : June 2016 
50 Alternating KB swings
800m run
50 Alternating KB swings
500m row
50 Alternating KB swings

30 Seconds work/30 seconds rest - 4 Rounds of:

KB racked step ups L/R
KB swings
Alternating assisted pistols

5 Rounds of:

10 Bulgarian split squats
10 Goblet squats
20 KB swings
Continue reading ...
 

23/06/2016

Posted by Lizelle Pool on Thursday, June 23, 2016, In : June 2016 
4 Rounds:

Double KB racked farmer's walk
20 Walking lunges
15 Double KB press
15 Glide mountain climbers

2 Push ups
2 Pike push ups
10 KB high pulls
10 Glide mountain climbers
10 Double KB RDL
4 Push ups
4 Pike push ups
15 KB high pulls
15 Glide mountain climbers
15 Double KB RDL
6 Push ups
6 Pike push ups
20 KB high pulls
20 Glide mountain climbers
20 Double KB RDL
8 Push ups
8 Pike push ups
25 KB high pulls
25 Glide mountain climbers
25 Double KB RDL
10 Push ups
10 Pike push ups
30 KB high pulls
30 Glide mountain clim...
Continue reading ...
 

22/06/2016

Posted by Lizelle Pool on Wednesday, June 22, 2016, In : June 2016 
5 Cleans
1 Goblet squat
4 Cleans
2 Goblet squats
3 Cleans
3 Goblet squats
2 Cleans
4 Goblet squats
1 Clean
5 Goblet squats

Every minute on the minute:

2 Front squats - from the floor, so you are going to clean it up every time cupcake.... :) 

5 Rounds of:

5 Snatches - each arm - we are using a kettlebell here
10 Barbell high pulls
Farmer's walk
Continue reading ...
 

21/06/2016

Posted by Lizelle Pool on Tuesday, June 21, 2016, In : June 2016 
5 Rounds of:

1 Windmill - each side
2 Goblet squats
3 Snatches - each side

As many rounds as you can in 30 minutes of:

10 Deadlifts
10 Shoulder press
400n run
8 Deadlifts
8 Shoulder press
400m run
6 Deadlifts
6 Shoulder press
400m run

And so on till 30 minutes are done.
Continue reading ...
 

20/06/2016

Posted by Lizelle Pool on Monday, June 20, 2016, In : June 2016 
4 Rounds of:

10 Alternating landmine shoulder press
6 KB snatches - each side
5 KB racked step ups
45 Second plank

4 Rounds of:

10 Goblet squats
10 Knees to chest
10 Landmine lunges - each side

Every minute on the minute:

1 KB snatch - each side
2 KB snatches - each side
Carry on until you cannot finish the set in a minute
Continue reading ...
 

15/06/2016

Posted by Lizelle Pool on Wednesday, June 15, 2016, In : June 2016 
3 Rounds:

10 Renegade rows
20 Walking lunges

3 Rounds:

10 Barbell press
10 DB flies on the floor
10 Knees to chest

3 Rounds:

500m row
150 Skips
25 KB burpees

Then:

50 Alternating swings
25 KB high pulls
12 Snatches
50 TRX push ups
Continue reading ...
 

14/06/2016

Posted by Lizelle Pool on Tuesday, June 14, 2016, In : June 2016 
1km run

Every minute on the minute 15 minutes:

3 KB clean + squat + press

21/15/9 reps of:

KB high pulls
Walking lunges
400m run



Continue reading ...
 

13/06/2016

Posted by Lizelle Pool on Monday, June 13, 2016, In : June 2016 
30 Seconds of work/15 seconds of rest x 10 rounds of:

Battling rope work
plate/prowler pushes
Bodyweight squats

5 x 5 

Deadlifts - hold in the top position for 15 - 30 seconds after every last rep.
Escalating weight with every set
Continue reading ...
 

10/06/2016

Posted by Lizelle Pool on Friday, June 10, 2016, In : June 2016 
Pyramid workout:

400m run
400m run + 500m row
400m run + 500m row + 10 Hindu push ups
400m run + 500m row + 10 Hindu push ups + 10 Lateral step ups - each leg
400m run + 500m row+ 10 Hindu push ups + 10 Lateral step ups + 1 minute plank
500m Row + 10 Hindu push ups + 10 Lateral step ups + 1 min plank
10 Hindu push ups + 10 lateral step ups + 1 min plank
10 Lateral step ups + 1 min plank
1 min plank
Continue reading ...
 

09/06/2016

Posted by Lizelle Pool on Thursday, June 9, 2016, In : June 2016 
2 Rounds of:

10 Kneeling, alternating KB press
10 Single leg KB RDL
45 Second plank

8/6/4/4/3 reps of:

L-sit single arm KB press
Bulgarian split squats

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

Barbell push press
Alternating reverse lunges
Knees to chest
Continue reading ...
 

08/06/2016

Posted by Lizelle Pool on Wednesday, June 8, 2016, In : June 2016 
500m row
10 Snatches - each side
20 Double KB press

10 minutes on the minute every minute:

4 Goblet squats

4 Rounds of:

10 Single arm rows
10 TRX rows

5 Rounds of:

10 KB high pulls
10 Lateral bar hops
10 Sandbag burpees

50 Walking lunges
Continue reading ...
 

07/06/2016

Posted by Lizelle Pool on Tuesday, June 7, 2016, In : June 2016 
Workout 20 of 20. We have made it:

And to celebrate, a nice little one.....

200m run 
10 Push ups
25 KB swings
x4

25 Swings
10 Goblet squats
x 4

25 KB swings
500m row
10 TRX "T"
x 4

25 Swings
10 Double KB cleans
5 Sandbag burpees
x 4

25 Swings
50 Skips
10 Pike push ups
x 4



Continue reading ...
 

06/06/2016

Posted by Lizelle Pool on Monday, June 6, 2016, In : June 2016 
Workout 19 out of 20:

3 Minutes swings
Rest 1 minute
3 Minutes Stair running
1 Minute rest
3 Minutes Single arm swings - switch every 10 reps
1 Minute rest
3 Minute Weighted stair walking
1 Minute rest
3 Minute alternating swings
1 Minute rest

5 Rounds of:

3 Minute work/1 minute rest of:

10 Swings
6 Dead stop bent over rows - each side
3 Push ups



Continue reading ...
 

03/06/2016

Posted by Lizelle Pool on Friday, June 3, 2016, In : June 2016 
10 Double KB cleans
1 Double KB front squat
9 Double KB cleans
2 Double KB front squat
8...1
3...10
Do 25 Swings between every set

10 Swings
10 Push ups
10 Swings
9 Push ups
10 Swings
8 Push ups.....1



Continue reading ...
 

02/06/2016

Posted by Lizelle Pool on Thursday, June 2, 2016, In : June 2016 
40 Seconds of work/20 seconds of rest:

KB swings
Boxing bag work

x 20
Continue reading ...
 

01/06/2016

Posted by Lizelle Pool on Wednesday, June 1, 2016, In : June 2016 
25 Swings
100 Skips
x 4

25 Swings
15 Medicine ball woodchops
x 4

25 Swings
15 BB high pulls
x 4

25 Swings
10 Medicine ball burpees
x 4

25 Swings
10 KB push ups
x 4
Continue reading ...
 
 

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