Showing category "March 2015" (Show all posts)

"Long road"

Posted by Lizelle Pool on Tuesday, March 31, 2015, In : March 2015 
10 x 5 walking lunges - each leg

3 Rounds of:

20 Squat jumps
Farmers' walk
10 KB snatches - each arm
25 KB swings
Farmer's walk
45 second plank
10 Jumping lunges - each leg
Continue reading ...
 

"Under pressure"

Posted by Lizelle Pool on Monday, March 30, 2015, In : March 2015 
1km run

5 Rounds of:

5 Deadlifts
5 BB bench press

Then:

500m row x 4
Rest 1 minute between intervals
Continue reading ...
 

"I don't really mind"

Posted by Lizelle Pool on Thursday, March 26, 2015, In : March 2015 
10 x 5 TRX push ups - as quick as you can, very little rest between sets

12 Barbell lunges - each side
12 Squat jumps
x4

15 Decline DB flies
15 Upright rows
x 4

5 Thrusters - on the minute for 6 minutes
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"Name it"

Posted by Lizelle Pool on Tuesday, March 24, 2015, In : March 2015 
12 Barbell cleans
12 Barbell bench press
x 5

Farmer's walk - as far as you can

12 Barbell cleans
12 Barbell bench press

Farmer's walk - as far as you can
Continue reading ...
 

"Wrapped"

Posted by Lizelle Pool on Friday, March 20, 2015, In : March 2015 
4 Rounds of:

12 TRX Balance lunges - back leg in TRX - each leg
15 Wall balls

8/10/12/12/10/8 Reps of:

Barbell stationary lunges

3 Rounds of:

10 Goblet squats
12 Jumping lunges
Continue reading ...
 

"Hands down"

Posted by Lizelle Pool on Thursday, March 19, 2015, In : March 2015 
30 Seconds of work/30 seconds of rest:

KB clean left
KB clean right
Bulgarian split squat left
Bulgarian split squat right
KB press left
KB press right
KB goblet squat

x 3 - 4 Rounds
Continue reading ...
 

"Delivery"

Posted by Lizelle Pool on Wednesday, March 18, 2015, In : March 2015 
3 Rounds of:

15 TRX rows
15 TRX push ups
10 Lunges - each leg

3 Rounds of:

15 Bent over rows
15 Wide grip push ups
5 Goblet squats

3 Rounds of:

20 Walking lunges
45 Second plank
15 Sandbag clean and press
Continue reading ...
 

"Telltale sign"

Posted by Lizelle Pool on Tuesday, March 17, 2015, In : March 2015 
As many rounds as you can in 15 minutes of:

12 RDL
12 Walking lunges - each leg
5 Goblet squats

Run through this circuit with as little rest as possible between sets and rounds

1km run

Then:

5 Minutes as many rounds as you can of:

Manmakers - Have fun!!
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"My word"

Posted by Lizelle Pool on Monday, March 16, 2015, In : March 2015 
Every minute, on the minute for 10 minutes:

5 Barbell clean and press

Then:

5 Rounds of:

10 Squat jumps
10 Decline push ups
10 TRX rows



Continue reading ...
 

"13"

Posted by Lizelle Pool on Friday, March 13, 2015, In : March 2015 
Friday the 13th: Let's rock this workout

13 KB seesaw press - each side (ouch)
13 Reverse lunges - each leg
13 Push ups
13 Squats
13 Second side plank - each side
x6
Continue reading ...
 

"24 Hours"

Posted by Lizelle Pool on Thursday, March 12, 2015, In : March 2015 
12 Single arm bent over rows
12 Jumping lunges
12 Decline push ups
x3

12 Sandbag cleans
12 Sandbag press
12 Sandbag bear hug squats

x3

Run 2km
Continue reading ...
 

"Pop"

Posted by Lizelle Pool on Wednesday, March 11, 2015, In : March 2015 
Density training for today:

15 minute blocks

Do as many rounds and reps as possible in the 15 minutes

10 TRX rows
10 Push ups

Rest as needed

15 minute block of:

10 Squats
10 KB swings
Continue reading ...
 

"My mistake"

Posted by Lizelle Pool on Tuesday, March 10, 2015, In : March 2015 
I tried this one from the Mad Scientist yesterday. 

100 Reps - yes, you've read it right - Bench press, do as many as you can, rest 10 seconds if you need a break and go until you hit 100 reps
Repeat 1 more time

3 sets:

8 reps bench press

Do the same with bent over rows

Workout done!
Continue reading ...
 

"Come in"

Posted by Lizelle Pool on Monday, March 9, 2015, In : March 2015 
7 Rounds of:

20 KB swings
15 Goblet squats
10 Wide grip push ups
5 Sandbag shouldering - each side

Run 200m between every round
Continue reading ...
 

"Welcome home"

Posted by Lizelle Pool on Thursday, March 5, 2015, In : March 2015 
45 Seconds of work/15 Seconds of rest:

TRX pistol squat with reverse lunge

x 6 - 3 times each leg

10 Bulgarian split squats - each leg
10 Decline push ups
12 Step ups - each leg
12 Bent over rows

x 5
Continue reading ...
 

"Hard surface"

Posted by Lizelle Pool on Wednesday, March 4, 2015, In : March 2015 
40 TRX squats
40 TRX rows

2 x 10 Deadlifts
5 x 5 Deadlifts

Then:

4 Rounds of:

10 Deadlifts
10 Knees to chest
Continue reading ...
 

"Get there"

Posted by Lizelle Pool on Tuesday, March 3, 2015, In : March 2015 
4 Rounds of:

10 KB snatch - left
10 Push ups
10 KB snatches - right
10 Jumping lunges -each leg

then:

25/25/20/20/5/5 
Bench press

Do 10 Wide grip push ups between every set of presses with a 5 second static hold after the last one.
Continue reading ...
 

"Careful"

Posted by Lizelle Pool on Monday, March 2, 2015, In : March 2015 
5 x 10 Deadlifts

5 Rounds of:

10 Walking lunges - each leg - 2 kettlebells in racked positions
15 Bent over rows 
10 Surrenders - each leg - 2 kettlebells in racked positions
10 Hindu push ups


Continue reading ...
 
 

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