Showing category "March 2010" (Show all posts)

"Distance"

Posted by Lizelle Pool on Wednesday, March 31, 2010, In : March 2010 
Run/Bike/Row:
25 Minutes:
Cover as much distance as you can in 25 minutes.
Continue reading ...
 

"Clown Attack"

Posted by Lizelle Pool on Tuesday, March 30, 2010, In : March 2010 
1 km run
Then:
6 Rounds of:
5 reps each
2 Handed swings
1 Handed swings (L/R)
Alternating swings
Cleans (L/R)
Press (L/R)
Snatch (L/R)
Reverse lunge (L/R)
Step ups (L/R)

Finish off with 3 rounds of 10 reps each: NO REST between rounds!
Push ups
Pull ups

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"No direction"

Posted by Lizelle Pool on Monday, March 29, 2010, In : March 2010 
Do circuits of 30 seconds work with a 30 second break between rounds:

7 Rounds of:
Bulgarian split squats (L/R)
Medicine ball burpees
1 arm Swings (L/R)

1km easy run


Continue reading ...
 

"Down Under"

Posted by Lizelle Pool on Friday, March 26, 2010, In : March 2010 
500m Run
100 skips
50 Mountain climbers

500m Run
20 Reverse lunges
20 Push ups

500m Run
20 Sit ups
20 Bulgarian split squats
Continue reading ...
 

"BB"

Posted by Lizelle Pool on Thursday, March 25, 2010, In : March 2010 
4 x 200m sprints
Rest 1 minute between sprints

Then:
5 Rounds, 1 minute per exercise with 1 minute rest between rounds:

Wall balls
Skip
Dips
Swings
Continue reading ...
 

"Slim pickings"

Posted by Lizelle Pool on Wednesday, March 24, 2010, In : March 2010 
8 Rounds of:

10 Glide burpees
10 Thrusters
10 Push ups

Then:
1km run
Continue reading ...
 

"Fresh"

Posted by Lizelle Pool on Tuesday, March 23, 2010, In : March 2010 
Five 1 Minute rounds with a minute rest between rounds of:

Sit ups
Swings
Sumo deadlift with high pull
Cleans (L/R)
Reverse lunges


Continue reading ...
 

"Head start"

Posted by Lizelle Pool on Friday, March 19, 2010, In : March 2010 
100 Swings

Then:
Choose any of the following:
Swim/bike/run/row:
1km hill interval trial x 5
2 min rest between intervals

25 push ups
Continue reading ...
 

"Fourty something"

Posted by Lizelle Pool on Thursday, March 18, 2010, In : March 2010 
4 Rounds of:
40 Wall balls
40 Mountain climbers
40 Second plank
40 Hanging knee raises
40 Stability ball roll outs
Continue reading ...
 

"St.Patrick"

Posted by Lizelle Pool on Wednesday, March 17, 2010, In : March 2010 
2 x 200m Sprint
3 x 100m Sprint
1 x 400m Sprint

Then:
4 Rounds of:
20 Dips
20 Push ups
20 Mountain climbers
20 Box jumps
20 Slamballs

Continue reading ...
 

"Power pump"

Posted by Lizelle Pool on Tuesday, March 16, 2010, In : March 2010 
2 Rounds of:
20 Squats
30 Sit ups
40 Wall balls
50 Second plank
40 Walking lunges
30 Stiff lef deadlifts
20 Military press

Then:
6 Rounds of: 60 seconds on/120 seconds off:
Alternating reverse lunges
Sumo squats
Continue reading ...
 

"MOTHER"

Posted by Lizelle Pool on Monday, March 15, 2010, In : March 2010 

4 Rounds of:
400m run
500m row
10 High pulls
10 Supine pull ups
30 Second plank


Continue reading ...
 

"Fun Fearless Friday"

Posted by Lizelle Pool on Friday, March 12, 2010, In : March 2010 

21-21-21-21 Sumo deadlift high pull
18-18-18-18 Wall balls
15-15-15-15 Sit ups
12-12-12-12 Reverse Lunges
10-10-10-10 Push ups


Continue reading ...
 

"Runnit"

Posted by Lizelle Pool on Thursday, March 11, 2010, In : March 2010 
Choose run/bike/row/swim

5 minute warm up
Then:
8 Rounds of:
2 Minutes hard
1 Minute easy
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"Cardio mania galore"

Posted by Lizelle Pool on Wednesday, March 10, 2010, In : March 2010 
2 Rounds of:
60 Second skipping
120 Second body weight squats
60 Second skipping
120 Second forward lunges
60 Second squats
120 Second reverse lunges
60 Second skipping
Stiff leg deadlifts
60 Second skipping
120 Second plank
60 Second skipping
120 Second crunces
Continue reading ...
 

"DC"

Posted by Lizelle Pool on Tuesday, March 9, 2010, In : March 2010 
6 Rounds of:
10 Clean and press (L/R)
10 Box jumps
10 Step ups (L/R)
10 Pull ups
10 Incline push ups
10 Dips

Then:
3 x 200m sprints
Continue reading ...
 

"SOS"

Posted by Lizelle Pool on Monday, March 8, 2010, In : March 2010 
5 Rounds of:
10 Two handed swings
10 One handed swings (L/R)
10 Alternating swings
10 Clean and press (L/R)
25 Bicycle kicks
25 90 degree crunches
Continue reading ...
 

"Lions"

Posted by Lizelle Pool on Thursday, March 4, 2010, In : March 2010 
5 Rounds of:
500m Row
10 Push ups
12 Reverse lunges
15 Dips
18 Push up to planks
20 Surrenders
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"Orange sunrise"

Posted by Lizelle Pool on Wednesday, March 3, 2010, In : March 2010 
Swim/Bike/Row/Run 25 minutes

Best possible distance in 25 Minutes
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"Dr. Manhattan"

Posted by Lizelle Pool on Tuesday, March 2, 2010, In : March 2010 
10 Rounds of:
50 m Sprints - sprint 50m/walk 50m

Then:
10 Pistols
10 Slamballs
10 Sit ups
30 Second plank
Continue reading ...
 

"More madness on a Monday"

Posted by Lizelle Pool on Monday, March 1, 2010, In : March 2010 

150 Swings
Then:
4 Rounds of:
25 Squats
15 Cleans (L/R)
10 Snatches (L/R)
15 Supine pull ups
20 Dips

Finish off with 150 Swings


Continue reading ...
 
 

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