Showing category "March 2016" (Show all posts)

13/05/2016

Posted by Lizelle Pool on Friday, May 13, 2016, In : March 2016 
Day 3:

10 000 KB swing challenge

Warm-up:

2 Rounds of:

500m row
30 Second hollow rock hold
10 Stationary lunges - each leg

Workout:

10 Swings
1 Goblet squat
15 Swings
2 Goblet squats
25 Swings
3 Goblet squats
50 Swings

x 5
Continue reading ...
 

24/03/2016

Posted by Lizelle Pool on Thursday, March 24, 2016, In : March 2016 
Every 2 minutes for 16 minutes:

8 Double KB squats

Every 2 minutes for 16 minutes:

20 RDL with high pull
30 skips
Continue reading ...
 

23/03/2016

Posted by Lizelle Pool on Wednesday, March 23, 2016, In : March 2016 
Running:

1:30 run/30 rest
Repeat 5 times
Rest 3 minute and repeat 5 more times

Then:

Every minute on the minute for 15 minutes:

Minute 1 - 8 TRX rows
Minute 2 - 12 Push ups
Minute 3 - 20 TRX knee tucks
Continue reading ...
 

22/03/2016

Posted by Lizelle Pool on Tuesday, March 22, 2016, In : March 2016 
10 Minutes stair running

10 minutes as many rounds as possible of:

25 Bosu knees to chest
60 skips
10 Double kb bent over rows
10 Double kb cleans

10 minutes KB stair walking

10 minutes as many rounds as possible of:

60 Medicine ball burpees
30 Bodyweight squats
10 Double KB press

Rest 1 minute between every 10 minute round
Continue reading ...
 

18/03/2016

Posted by Lizelle Pool on Friday, March 18, 2016, In : March 2016 
4 Rounds of:

500m row
10 Sandbag shouldering with step ups 
10 Double KB cleans

Run 2km
Continue reading ...
 

17/03/2016

Posted by Lizelle Pool on Thursday, March 17, 2016, In : March 2016 
10 Minute cycling- 1 minute hard /1 minute easy

Every minute on the minute for 15 minutes:

minute 1 - 8 RDL
minute 2 - 6 Bulgarian split squat - each side
minute 3 - 6 Single arm DB press

Then:

Every minute on the minute for 10 minutes:

10 Renegade rows
8 Single arm KB swings - each arm
Continue reading ...
 

16/03/2016

Posted by Lizelle Pool on Wednesday, March 16, 2016, In : March 2016 
10 x 200m
Rest 30 seconds between intervals
After 4 intervals - rest 3 minutes
After 3 more intervals - rest 2 minutes
After 2 more intervals - rest 1 minute and do final interval

Then:

3 Rounds of:

15 Goblet squats
60 skips
Continue reading ...
 

15/03/2016

Posted by Lizelle Pool on Tuesday, March 15, 2016, In : March 2016 
3 Rounds of:

5 TRX "T"
5 TRX "Y"
5 TRX "I"
10 Push ups

5 Barbell cleans
Rest 30 seconds
5 Barbell push press
Repeat for 8 times

As many rounds as possible in 12 minutes of:

100 Skips
5 Burpees
20 KB swings
7 Barbell push press



Continue reading ...
 

14/03/2016

Posted by Lizelle Pool on Monday, March 14, 2016, In : March 2016 
Every minute on the minute for 15 minutes:

min 1 - Stair running
min 2 - KB stair walking
min 3 - skipping

5 Rounds of:

10 Ab wheel roll outs
10 KB clean and press - each arm
20 KB RDL

5 Mins as many reps as you can of:

Double KB clean, alternating press, burpee, push up, renegade row
Continue reading ...
 

11/03/2016

Posted by Lizelle Pool on Friday, March 11, 2016, In : March 2016 
3 x 750m row
1 minute easy row between intervals

4 Rounds of:

10 Box step ups - each leg
10 Push ups
10 Bear hug squats with sandbag
10 TRX rows

1km run
Continue reading ...
 

10/03/2016

Posted by Lizelle Pool on Thursday, March 10, 2016, In : March 2016 
10 Minutes of skipping:

30 seconds on/10 seconds off:

Vary your skips and practice your technique

Then:

3 Rounds of:

10 Sandbag rotational lunge to clean - each side
10 Pike push ups
10 KB snatches - each side
15 TRX squat jumps
10 Sandbag high pulls
10 TRX bicep curls
10 TRX flies
Continue reading ...
 

09/03/2016

Posted by Lizelle Pool on Wednesday, March 9, 2016, In : March 2016 
Every minute on the minute for 15 minutes:

1st min - 10 Goblet squats
2nd min - 20 KB swings
3rd min - 6 Low TRX rows

3 Rounds of:

400m run
10 Reverse lunges - each leg
Continue reading ...
 

08/03/2016

Posted by Lizelle Pool on Tuesday, March 8, 2016, In : March 2016 
Rowing:

2 mins hard/3 mins hard/4 mins hard/3 mins hard/2 mins hard
Rest 2 minutes between every interval

Then:

5 Rounds of:

9 Deadlifts
12 Push ups
15 Step ups - each leg
Continue reading ...
 

07/03/2016

Posted by Lizelle Pool on Monday, March 7, 2016, In : March 2016 
5 minutes of kb stair walking

As many rounds as you can in 10 minutes of:

15 Barbell power cleans
50 skips

5 minutes of kb stair climbing

Every 4 minutes for a total of 20 minutes:

25 Bosu knees to chest
50 Skips
10 Barbell clean with a squat

Finish off with KB stair climbing for 4 minutes
Continue reading ...
 

04/03/2016

Posted by Lizelle Pool on Friday, March 4, 2016, In : March 2016 
5 Rounds of:

20 Walking lunges
15 Bent over rows

4 Rounds of:

10 Snatches - each arm
50 Skips

4 Rounds of:

10 Clean and press
16 Ab wheel roll outs
Continue reading ...
 

03/03/2016

Posted by Lizelle Pool on Thursday, March 3, 2016, In : March 2016 
Straight forward today!

5 x 100m sprints
Rest as needed between the sprints

Then:

3km easy run
Continue reading ...
 

02/03/2016

Posted by Lizelle Pool on Wednesday, March 2, 2016, In : March 2016 
5 Minute stair running

Every minute on the minute for 10 minutes:

Even: 10 Ab wheel roll outs
Odd: 60 skips

5 minute stair running

Every minute on the minute for 10 minutes:

Even: Barbell RDL with high pull
Odd: Medicine ball wood chops

5 Minutes stair running
Continue reading ...
 

01/03/2016

Posted by Lizelle Pool on Tuesday, March 1, 2016, In : March 2016 
5 Rounds of:

12 KB snatches - 6 each arm
9 Double KB floor press
6 Double KB L-sit press

3 x 300m row
Rest 2 minutes
3 x 250m row
Rest 2 minutes
3 x 200m row

Rest as needed between intervals but make it just a quick breather
Continue reading ...
 
 

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