Showing category "June 2017" (Show all posts)

30/06/2017

Posted by Lizelle Pool on Friday, June 30, 2017, In : June 2017 
4 x 400m run
Rest 2 mins between intervals

5 Rounds:

10 BB bench press
10 Chest assisted bent over rows
10 Landmine shoulder press L/R
20 KB swings

3 Rounds:

15 Cable pulldowns
15 Cable face pulls
Farmer's walk
20 Landmine side to side
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29/06/2017

Posted by Lizelle Pool on Thursday, June 29, 2017, In : June 2017 
15 mins - bike

3 Rounds 30/15

Bulgarian hip hinge L/R
Plank
Bulgarian split squat L/R
Hand plank with alt knee touch

3 Rounds 30/15

TRX squat jumps
Glide x-body mountain climbers
Glide reverse lunges

3 Rounds 30/15

Sandbag lateral lunges L/R
Sandbag bridges
Alternating step ups
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28/06/2017

Posted by Lizelle Pool on Wednesday, June 28, 2017, In : June 2017 
3 x 1000m row
1 Min easy row between intervals

8 mins as many rounds as you can of:

250m row
5 Single KB clean and reverse lunge each leg, swap KB after 5 reps to other side.

8 mins as many rounds as you can of:

10 TRX rows
5 Sandbag step ups - each leg

8 mins as many rounds as you can of:

15 calories on wattbike
12 push ups
Continue reading ...
 

27/06/2017

Posted by Lizelle Pool on Tuesday, June 27, 2017, In : June 2017 
7 Rounds:

1 min - row
1 min - Skip
1 min - KB snatches
1 min - weighted step ups

allow 15 seconds for transition

4 Rounds:

6 BB RDL
8 Single arm floor press
Farmer's walks
Continue reading ...
 

26/06/2017

Posted by Lizelle Pool on Monday, June 26, 2017, In : June 2017 
30 Minutes stair running

Every minute on the minute for 18 minutes:

min 1 - 5 BB cleans
min 2 - 20 KB swings

Time under tension for the upper body:

1 min cable pull downs - both arms
1 min cable pull downs - alternating arms
1 min z-press
1 min DB curl/press/tricep ext
x 3



Continue reading ...
 

19/06/2017

Posted by Lizelle Pool on Monday, June 19, 2017, In : June 2017 
1 Mile run
2km row
1 Mile run

Then:

4 Rounds:

10 RDL
10 Bent over rows
10 Push ups
30 Seconds hollow rock hold

3 Rounds:

Chin ups
15 KB swings
Goblet hold loaded carry
25 Glute bridges
Continue reading ...
 

15/06/2017

Posted by Lizelle Pool on Thursday, June 15, 2017, In : June 2017 
Row - 8 rounds 2 mins hard/1 min easy

4 Rounds:

10 Double KB floor press
20 KB swings
10 Single KB bent over rows

5 Rounds:

10 Double KB push press
10 Bulgarian split squats - each leg
Continue reading ...
 

13/06/2017

Posted by Lizelle Pool on Tuesday, June 13, 2017, In : June 2017 
Do as many circuits as you can in 30 minutes:

10 Stair runs
20 MB over the shoulder
150 Skips
10 Supine pull ups
10 Push ups
20 KB swings
10 Lunges - each leg
Continue reading ...
 

12/06/2017

Posted by Lizelle Pool on Monday, June 12, 2017, In : June 2017 
10 Minutes EMOM

Uneven - 12 KB high pulls
Even - 10 TRX squat jumps

5 x 10 Shoulder press
5 x 5 Push ups

Do it in circuit fashion

3 Rounds of:

8 Landmine shoulder press
20 DB rear delt flies

20 Minutes as many rounds as you can of:

12 Sandbag reverse lunges
12 Sandbag shouldering
20 Weighted bridges
20 Battle rope seated side to sides
Continue reading ...
 

05/06/2017

Posted by Lizelle Pool on Monday, June 5, 2017, In : June 2017 
3 Rounds:

10 Single arm wall shoulder dislocates - lots of words, easy exercise
20 KB swings
10 KB around the world - each way
10 Bent over rows
10 Push ups
10 Reverse lunges - each leg

6 Rounds:

10 Shoulder press
12 DB bent over rows
20 Band face pulls

3 Rounds:

15 Cross band pull aparts
10 KB high pulls
10 Pike push ups
Continue reading ...
 

01/06/2017

Posted by Lizelle Pool on Thursday, June 1, 2017, In : June 2017 
20 x 20 seconds work/40 seconds easy - rowing

4 Rounds:

10 Single leg bridges - each side
20 Sandbag deadlifts
15 Sandbag high pulls
10 Bird dog - each side

4 Rounds:

20 Glide knee tucks
10 Band pull with rotations
15 Band face pulls
20 Wall slides

10/9/8....1

Landmine shoulder press - each side
Landmine bent over rows - each side
DB high pull with shoulder press
Bulgarian split squat - each
Bulgarian hip hinge - each
Continue reading ...
 
 

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