Showing category "November 2009" (Show all posts)

"Spock"

Posted by Lizelle Pool on Monday, November 30, 2009, In : November 2009 
Choose any of the following:
Run/cycle/swim/row
10 Minute time trail

Then
4 Rounds of:
20 Jumping lunges
10 Push ups
15 Slamballs
10 Thrusters
10 Reverse lunges
Continue reading ...
 

"Sonic"

Posted by Lizelle Pool on Friday, November 27, 2009, In : November 2009 
5 Rounds of:
12 Sumo deadlift with high pull
12 Supine pull ups
12 Bulgarian split squats
20 DB swings
20 Russian twists
Continue reading ...
 

"Frog-man"

Posted by Lizelle Pool on Thursday, November 26, 2009, In : November 2009 
30 Minute time trial
Choose any of the following:
Swim/Cycle/Run/Row
Best distance in 30 minutes
Continue reading ...
 

"Magneto"

Posted by Lizelle Pool on Wednesday, November 25, 2009, In : November 2009 
5 Rounds
500m row
20 Wall balls
20 Dips
20 Step ups (10 each side)
20 Swings
Continue reading ...
 

"V"

Posted by Lizelle Pool on Tuesday, November 24, 2009, In : November 2009 
30 Thrusters
30 Wall balls
30 Slamballs
30 Push ups
30 Sit ups
30 Box jumps
30 Jumping pull ups
30 Jumping lunges
2km Run
Continue reading ...
 

"Heat wave"

Posted by Lizelle Pool on Monday, November 23, 2009, In : November 2009 
10 Rounds of:
30 Crunches
15 DB swings
10 Stationary lunges
Continue reading ...
 

"Winter"

Posted by Lizelle Pool on Friday, November 20, 2009, In : November 2009 
6 Rounds of:
200m row
200m run
25 Sit ups
25 Back extensions
Continue reading ...
 

"Wildcat"

Posted by Lizelle Pool on Thursday, November 19, 2009, In : November 2009 
50 Box jumps
20 Deadlifts
500m Row
30 DB swings
20 Squats
1km Row
20 Jumping lunges
15 Bent over rows
2km Cycle
50 Sit ups
50 Slamballs
Continue reading ...
 

"Onyx"

Posted by Lizelle Pool on Wednesday, November 18, 2009, In : November 2009 
7 Rounds of:
5-5-5-7-7-7-9 reps of:
Squats
Then:
Run 2km
Continue reading ...
 

"Constantine"

Posted by Lizelle Pool on Tuesday, November 17, 2009, In : November 2009 
4 Rounds of:
500m Row
50 Sit ups
40 Back extensions
30 Squats
20 DB swings
10 Jumping lunges
Continue reading ...
 

"Big Apple"

Posted by Lizelle Pool on Monday, November 16, 2009, In : November 2009 
Run 1km

Then:
5 Round of:
15 DB swings
30 Crunches
10 Clean and press
10 Burpees
Continue reading ...
 

"Felix"

Posted by Lizelle Pool on Friday, November 13, 2009, In : November 2009 
50 Wall balls
1km run
20 Push ups
500m row
20 Sit ups
2km cycle
30 Deadlifts
50 Mountain climbers
Continue reading ...
 

"Cardio"

Posted by Lizelle Pool on Thursday, November 12, 2009, In : November 2009 
2km run
2km row
Continue reading ...
 

"Bugs Bunny"

Posted by Lizelle Pool on Wednesday, November 11, 2009, In : November 2009 
6 Rounds of:
15 Deadlifts
10 Thrusters
15 DB swings
10 Push ups
Continue reading ...
 

"Green Goblin"

Posted by Lizelle Pool on Tuesday, November 10, 2009, In : November 2009 
4 Rounds of:
400m run
25 Wall balls
25 Mountain climbers
25 Dips
Continue reading ...
 

"Reaper"

Posted by Lizelle Pool on Monday, November 9, 2009, In : November 2009 
45 Burpees

Then:
4 Rounds of:
10 Push ups
10 Sit ups
10 Squats
10 Thrusters
10 Clean and press
10 Stationary lunges
Continue reading ...
 

"Rolls Royce"

Posted by Lizelle Pool on Friday, November 6, 2009, In : November 2009 
3 Rounds of:
500m row
200m run
30 Slamballs
30 Wallballs
30 Box jumps
Continue reading ...
 

"Kingpin"

Posted by Lizelle Pool on Thursday, November 5, 2009, In : November 2009 
5 Rounds of:
20 Sumo deadlifts with high pull
20 Sit ups
20 Stationary lunges
20 Burpees
Continue reading ...
 

"Easy one"

Posted by Lizelle Pool on Wednesday, November 4, 2009, In : November 2009 
4km Row
Continue reading ...
 

"Tarantula"

Posted by Lizelle Pool on Tuesday, November 3, 2009, In : November 2009 
5 Rounds of:
15 sumo squats
15 single arm rows
25 DB swings
15 Push ups
10 Reverse lunges
12 Snatches

Continue reading ...
 

"Wolf"

Posted by Lizelle Pool on Monday, November 2, 2009, In : November 2009 
4 Rounds:
Push up combo
5 Normal push ups
5 Wide grip push ups
5 Close grip push ups
5 Staggered push ups left and right

2 Minutes rest between rounds

then 3 rounds of:
30 Burpees
30 Squats
30 Dips
Continue reading ...
 
 

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