Showing category "November 2011" (Show all posts)

"QuIcKy"

Posted by Lizelle Pool on Friday, November 25, 2011, In : November 2011 
Tabatas: - 20 seconds of work/10 seconds of rest

KB swings
Push ups
Snatch - left
Snatch - right
Jumping lunges
2 arm KB bent over rows
TRX tricep extensions
TRX bicep curls

Complete 6 circuits with 1 minute rest between circuits

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"medium raw"

Posted by Lizelle Pool on Thursday, November 24, 2011, In : November 2011 
2km run

Then:

AMRAP in 20 minutes of:

10 squats
20 kb swings
1 tgu each arm
10 bent over rows

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"Running sprints"

Posted by Lizelle Pool on Wednesday, November 23, 2011, In : November 2011 
200m run
20 Elevated feet push ups
200m run
20 jumping squats
200m run
20 TGU
200m run
20 slamballs
200m run
20 bent over rows
200m run
20 thrusters
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"Boxed"

Posted by Lizelle Pool on Tuesday, November 22, 2011, In : November 2011 
10 Minute blocks of workouts

1st Block:

20 Slamballs - 30 Second break for 10 minutes

2nd Block:

20 Swings, on the minute, every minute for 10 minutes

3rd Block:

10 Minutes of turkish get ups
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"Green envy"

Posted by Lizelle Pool on Friday, November 18, 2011, In : November 2011 
Pyramid workout for today:

30 second intervals

Plank/rest
Plank/mountain climbers/rest
Plank/mountain climbers/slam balls/rest
Plank/mountain climbers/slam balls/squats/rest
Plank/mountain climbers/slam balls/squats/dips/rest
MC/slam balls/squats/dips/rest
Slamballs/squats/dips/rest
Squats/dips/rest
Dips/rest

Repeat this pyramid twice

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"Rescue"

Posted by Lizelle Pool on Thursday, November 17, 2011, In : November 2011 
4 Rounds of:

500m row
400m Run
25 Wall balls
15 Box jumps
12 Push ups

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"The only one"

Posted by Lizelle Pool on Wednesday, November 16, 2011, In : November 2011 
21/18/15/12/9/6/3 reps of:

Push ups
Step ups
Dips
Squats
Trx pulls
KB swings
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"Basics is best"

Posted by Lizelle Pool on Tuesday, November 15, 2011, In : November 2011 
10 Rounds of:

10 KB swings
1 TGU each side
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"Better off fit"

Posted by Lizelle Pool on Monday, November 14, 2011, In : November 2011 
2 Rounds of:

10 Trx pendulum swings
12 Trx double knee tucks
10 Trx single knee tucks each leg
10 Trx side knee tucks each leg
50 Jumping jacks
50 Ski jumps
15 Trx hamstring curls
10 Push ups
25 Jumping jacks
25 Mountain climbers each leg

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"11-11-11"

Posted by Lizelle Pool on Friday, November 11, 2011, In : November 2011 
Seen as today is the 11th of the 11th of 2011 we decided to ply with the numbers to come up with the workout

We came up with:
11 Rounds of 11 reps each of:

Squats
Kettlebell swings
Dips
Alternating shoulder press
Walking lunges

Enjoy!

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"Tough stuff"

Posted by Lizelle Pool on Thursday, November 10, 2011, In : November 2011 
3 Rounds of:
20 Floor db press
15 Overhead extensions
10 Lying tricep extensions

3 Rounds of:
20 Reverse crunches
40 Second boat pose
20 Bridges

3 Rounds of:
20 Trx squats jumps
15 Sumo squats
20 Jumping lunges
 

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"The rush of wind"

Posted by Lizelle Pool on Wednesday, November 9, 2011, In : November 2011 
10 Minutes, on the minute every minute:

20 Kettlebell swings

Then:
3 Rounds of:

10 Burpees/inverted burpees
10 Jumping lunges
200m run
15 Dips
15 Thrusters
20 Sandbag rotational deadlifits
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"To the beat"

Posted by Lizelle Pool on Tuesday, November 8, 2011, In : November 2011 
Cycle:
1km all out effort
500m easy spin
X8

Then:
Stretching and foam rolling

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"Principles of sweat"

Posted by Lizelle Pool on Friday, November 4, 2011, In : November 2011 
1A 12 Thrusters
1B 12 Dips
X4

2A 20 Kettlebell swings
2B 20 Goblet squats
X4

3A 10 m bears crawl
3B 20 Reverse lunges
X4

4A 40 Mountain climbers
4B 15 Bent over rows
X4

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"Have to do it"

Posted by Lizelle Pool on Thursday, November 3, 2011, In : November 2011 
choose any of the following: swim/cycle/run/row:

3 Minutes all out effort, 1 minute relax

X6

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"To serve and protect"

Posted by Lizelle Pool on Wednesday, November 2, 2011, In : November 2011 
Tabata rowing:
20 seconds of work/10 seconds of rest x 8

Then:
2 Rounds of:
50 Burpees
200m run
40 Squats
200m run
30 Push ups
200m run
20 Jumping lunges
200m run
10 Clean and press
200m run
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"rules of engagement"

Posted by Lizelle Pool on Tuesday, November 1, 2011, In : November 2011 
10 Rounds of:

10 kettle bell swings
5 Push ups
5 Burpees
10 Bent over rows

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