Showing category "November 2013" (Show all posts)

"Incorporate"

Posted by Lizelle Pool on Friday, November 29, 2013, In : November 2013 
20 seconds of work and 10 seconds of rest x 5 rounds for each of the following TRX exercises:

Jumping squats
Hamstring runners
Push ups
Pulls

Then:

4 Rounds of:

10 Bulgarian split squats - each leg
10 Sandbag good mornings

Bear crawl with sandbag pull x 2
Inchworms with sandbag pull x 2

5 Single arm KB deep squat with shoulder press - each side
Continue reading ...
 

"Trust me"

Posted by Lizelle Pool on Thursday, November 28, 2013, In : November 2013 
Stagger as needed:

100 Push ups
200 Squats
50 TGU
50 Deadlifts
Continue reading ...
 

"Times have changed"

Posted by Lizelle Pool on Wednesday, November 27, 2013, In : November 2013 
20 Seconds work/10 Seconds rest x 8 of:

Double KB cleans

Then:

10/10/8/8/6/6

BB cleans

10/10/8/8 

Upright rows

Then:

5 reps each side continuously for 50 reps of:

High box step ups
x2
Continue reading ...
 

"Raisins and honey"

Posted by Lizelle Pool on Tuesday, November 26, 2013, In : November 2013 
20 seconds work/10 seconds rest x 10

1 arm KB snatches - left/right

1 arm KB clean and press - left/right

Then:

5 Rounds of 30 seconds work/20 seconds rest:

1 arm KB swing - left/right
Sandbag cleans
Sandbag alternating reverse lunges
TRX rows
Continue reading ...
 

"Booja"

Posted by Lizelle Pool on Monday, November 25, 2013, In : November 2013 
5 Rounds of:

8 Sandbag snatches
8 Sandbag front squats
8 Sandbag good mornings
8 Sandbag bent over rows
8 Sandbag rotational lunges - left/right

Then;

8/8/8/6/6/6/4/4/4

Deadlifts - add weight as needed

Then:

"Rapid End"

5 Reps each side of DB snatches non stop until you reach 50 reps
Continue reading ...
 

"Sweaty business"

Posted by Lizelle Pool on Thursday, November 14, 2013, In : November 2013 
5 Rounds of:

8 Sandbag snatches
8 Sandbag front squats
8 Sandbag good mornings
8 Sandbag bent over rows
8 Sandbag rotational lunges - each side

Then:

6 x 8 hanging power cleans
6 x 5 Deadlifts



Continue reading ...
 

"Turn into a beast"

Posted by Lizelle Pool on Wednesday, November 13, 2013, In : November 2013 
200 Swings

Then:

1km run as fast as possible

5 Rounds of:

50 Skips
10 Snatches - each side
20 Sandbag cleans
20 Squat jumps
Continue reading ...
 

"Excellent work"

Posted by Lizelle Pool on Tuesday, November 12, 2013, In : November 2013 
Heavy lifting burns fat!

Remember to warm up before every workout but especially before heavy lifting!!

5/5/5/5/5/5/5

Deadlifts
Clean and press

Your choice of barbells or kettlebells

then:

Work on sets of 10 for as long as you like:

KB snatches
Continue reading ...
 

"Quick and easy"

Posted by Lizelle Pool on Monday, November 11, 2013, In : November 2013 
As many rounds as possible in 15 minutes of:

5 Goblet squats
5 Decline push ups
5 Double KB bent over rows

2km run



Continue reading ...
 

"Looking down"

Posted by Lizelle Pool on Friday, November 8, 2013, In : November 2013 
Some heavy hitting this week so we are backing off a little today.

20/15/10/5 Reps of:

High box, KB racked, step ups
1 Minute plank

4 Rounds of:

20 Weighted brigdes
20 TRX rows

4 Rounds of:

10 KB as bottom windmill - each side
15 TRX push ups
Continue reading ...
 

"Cocktail style"

Posted by Lizelle Pool on Thursday, November 7, 2013, In : November 2013 
Boxing style rounds today:

3 Minutes of work and 1 minute of rest for 5 Rounds:

5 BB cleans
5 Push ups
5 Front lunges - each leg

Run through this circuit until the 3 minutes are up and then rest and repeat
Continue reading ...
 

"So soft"

Posted by Lizelle Pool on Wednesday, November 6, 2013, In : November 2013 
200 KB swings - do as many sets and/or reps as needed

2x

10 Weighted step ups - each leg

2x 

10 Deep squats

2 x 

10 Bulgarian split squats - each leg

Then:

Ladder Turkish get ups

1 rep each side
2 reps each side
3 reps each side
4 reps each side
5 reps each side
Continue reading ...
 

"Next step"

Posted by Lizelle Pool on Tuesday, November 5, 2013, In : November 2013 
Today's workout is all about pulling, no pushing in this workout.

10 Snatches L/R
10 Double KB bent over rows
x4

5 Heavy KB snatches L/R
10 High pulls
x4

10 Single leg RDL L/R
20 TRX rows
x4
Continue reading ...
 

"Gather your thoughts"

Posted by Lizelle Pool on Monday, November 4, 2013, In : November 2013 
15/15/15/15 reps of:

Deadlifts

12/12/12/12 reps of:

Cleans

4/4/4/4 reps of:

1 clean and 3 presses

Have fun!
Continue reading ...
 

"Lay it up"

Posted by Lizelle Pool on Friday, November 1, 2013, In : November 2013 
5 Rounds of:

15 Deadlifts
10 Front lunges each leg
25 KB swings
10 Snatches each arm (with a KB)

Then:

5 Minutes as many rounds as possible of:

10 Sandbag cleans
7 Burpees
Continue reading ...
 
 

Tags

Categories

blog comments powered by Disqus