Showing category "May 2010" (Show all posts)

"Monday Damages"

Posted by Lizelle Pool on Monday, May 31, 2010, In : May 2010 

4 Rounds 20 reps/4 Rounds 10 reps of:

Supine pull ups
Deadlifts
Snatches
30 Second plank

Make sure you make the weight heavier when you do the rounds of 10 reps


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"Cardio loyalty"

Posted by Lizelle Pool on Friday, May 28, 2010, In : May 2010 
3 x 1km
2 x 2km
1 x 3km

Rest 1 minute between intervals
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"Ruthless truth"

Posted by Lizelle Pool on Thursday, May 27, 2010, In : May 2010 

6 Rounds of:
200m run
10 Stability ball roll in with push ups
10 Windmills
10 Clean and press


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"Spiked run"

Posted by Lizelle Pool on Wednesday, May 26, 2010, In : May 2010 
30 second intervals of:
Suspension row
T-push ups
KB swings
Alternating reverse lunges

Rest 30 seconds between rounds
As many rounds as you can do in 20 minutes
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"90%"

Posted by Lizelle Pool on Tuesday, May 25, 2010, In : May 2010 
3 x 400m sprint - rest 90 seconds between sprints
2 x 200m sprint - rest 60 seconds between sprints

Then:
4 Rounds of:
10 Snatches
10 Pistols

4 Rounds of:
10 Clean and press
10 Jumping lunges

4 Rounds of:
10 Supine pull ups
10 Push ups
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"Pillow"

Posted by Lizelle Pool on Monday, May 24, 2010, In : May 2010 
4 Round - 20 reps of:
Push press
Plank - 30 seconds
Bulgarian split squats
Dips

Then:
4 Rounds - 10 reps  of the same exercises, make sure you increase the weight!
Continue reading ...
 

"Pins and needles"

Posted by Lizelle Pool on Friday, May 21, 2010, In : May 2010 
A quick one today.
Do as many rounds as possible in 20 minutes, alternating between the two exercises.
45 seconds of work/45 seconds of rest of:

Burpees
Step running
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"Fast, furious, fantastic"

Posted by Lizelle Pool on Thursday, May 20, 2010, In : May 2010 
Kettlebell ladder workout:
Do exercise 1, rest 30 seconds, do exercise 1 and 2, rest 30 seconds and continue till last exercise

1 Arm swing left
1 Arm swing right
1 Arm high pull left
1 Arm high pull right
1 Arm clean left
1 Arm clean right
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"Royal Marine challenge"

Posted by Lizelle Pool on Wednesday, May 19, 2010, In : May 2010 
10 Minute row

Then:
Round 1 - 15 reps/Round 2: 10 reps/Round 3: 5 reps
Go heavier on every round.
Do 3 cycles

Swings
High pulls
Clean and press
Snatch
Squat

End off with a 5km cycle for time

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"Stardust"

Posted by Lizelle Pool on Wednesday, May 19, 2010, In : May 2010 
20 Minute run
Record best distance in 20 minutes

Then:
30/20/10/10/20/30 reps of:
Dips
BB clean and press
Supine pull ups
Continue reading ...
 

"Godric"

Posted by Lizelle Pool on Monday, May 17, 2010, In : May 2010 
5 Push ups
10 Jumping lunges
10 Wall balls

20 rounds in 20 minutes.
You have to complete all three exercises in 1 minute - use the time that is left for recovery.
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"Wild Africa"

Posted by Lizelle Pool on Friday, May 14, 2010, In : May 2010 
5 Rounds of:
200m run
10 Push ups
10 Jumping lunges
10 Slamballs
10 Dips
1 Minute plank

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"Leisure"

Posted by Lizelle Pool on Thursday, May 13, 2010, In : May 2010 
5km Cycle
5 x 200m sprints

Then
3 Rounds of:
50 Swings
50 Squats
50 Thrusters
50 Pistols (25 left/25 right)

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"Aldo"

Posted by Lizelle Pool on Wednesday, May 12, 2010, In : May 2010 
Ladder workout:
Do exercise 1 then 30 seconds rest, then exercise 1 and 2, 30 seconds rest until all exercises are done without any rest in between and then all the way back to 1.

10 Reps each:

Step ups
Cleans (L/R)
High pulls (L/R)
Reverse lunges
Dips
Windmills (L/R)
Mountain climbers
 

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"No logic"

Posted by Lizelle Pool on Tuesday, May 11, 2010, In : May 2010 
30 Seconds work/30 seconds rest:

Squat jumps
Burpees
Cleans Left
Cleans Right
Skip

30 Minutes of work

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"Barbados"

Posted by Lizelle Pool on Monday, May 10, 2010, In : May 2010 
10 Rounds of:
10 Deadlifts
10 Push ups
30 Swings

 
 
 
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"Green mile"

Posted by Lizelle Pool on Friday, May 7, 2010, In : May 2010 
4 km run
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"Springroll"

Posted by Lizelle Pool on Thursday, May 6, 2010, In : May 2010 
6 Rounds of:
500m row
10 Box jumps
20 Wall balls
10 Thrusters
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"Goodness gracious"

Posted by Lizelle Pool on Wednesday, May 5, 2010, In : May 2010 
1 Minute rounds of:
Skipping
Alternating front lunges
Push up jacks
Jumping squats
Skipping
Supine pull ups
Bosu plank

x3 Rounds

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"R2D2"

Posted by Lizelle Pool on Tuesday, May 4, 2010, In : May 2010 
For 10 minutes on the minute: Burpees

Eg.
Minute 1 - 1 Burpee
Minute 2 - 2 Burpees up to minute 10 - 10 Burpees

Then:
For 10 minutes, every 30 seconds - 5 snatches.
Alternating hands every 30 seconds

Then:
3 x 1 minute planks
Rest 1 minute between planks
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"Omelet"

Posted by Lizelle Pool on Monday, May 3, 2010, In : May 2010 
7 Rounds of 5 reps each:

Swings
High pulls (L/R)
Snatches (L/R)
Clean and press (L/R)
Reverse lunges

Continue reading ...
 
 

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