Showing category "November 2014" (Show all posts)

"Stay with me"

Posted by Lizelle Pool on Friday, November 28, 2014, In : November 2014 
10/9/8/7/6/5/4/3/2/1 reps of:

Push ups
TRX lunge - left
Double KB bent over rows
TRX lunge - right

Then:

10 Barbell bent over rows
x6

10 Supine pull ups
x6

Single arm bent over rows
x4
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"Stronghold"

Posted by Lizelle Pool on Thursday, November 27, 2014, In : November 2014 
5 Rounds of:

10 KB swings
10 Push ups
10 TRX rows

15 BB upright rows
15 Dips
x4

10 Pike push ups
20 KB swings
x4



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"Crazy race"

Posted by Lizelle Pool on Wednesday, November 26, 2014, In : November 2014 
1km row

20/15/10

KB Deadlifts
KB press

rest as needed and then run through this again.
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"Time"

Posted by Lizelle Pool on Tuesday, November 25, 2014, In : November 2014 
4 Rounds of:

10 Push ups
10 Goblet squats
10 TRX pulls
10 Reverse lunges - each leg

Then:

5 x 5

Deadlifts
Barbell bench press
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"What do you think?"

Posted by Lizelle Pool on Thursday, November 20, 2014, In : November 2014 
20 minutes:

Deadlifts - do sets and reps as you feel fit for 20 minutes, vary weight and reps throughout.

Then:

4 Rounds of each of the following:

10 Single DB shoulder press
10 DB shoulder rotations
10 Upright rows
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"Snake"

Posted by Lizelle Pool on Wednesday, November 19, 2014, In : November 2014 
1km row

6 Rounds of 10 KB swings - 10 seconds rest

Then:

5 x 5 of:

Barbell clean/squat/press

20 Bent over rows
x4

20 Push ups 
Farmer's walk
x4
Continue reading ...
 

"Rapid fire work"

Posted by Lizelle Pool on Tuesday, November 18, 2014, In : November 2014 
...For the legs, that is....

4 x 10 - front squats
4 x 10 Barbell reverse lunges
4 x 10 Assisted pistol squats
4 x 10 Barbell bridges

That should be enough....
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"Transition"

Posted by Lizelle Pool on Friday, November 14, 2014, In : November 2014 
5 x 10 reps of:

Barbell cleans

5 x 10 reps of:

Barbell power cleans

5 x 10 reps of:

Barbell upright rows

3 x 10 reps of:

Hindu push ups
Continue reading ...
 

"Liar"

Posted by Lizelle Pool on Thursday, November 13, 2014, In : November 2014 
2km row

Then:

5 Rounds of:

15 TRX uneven shoulder pulls
15 TRX push ups
15 TRX Y-pulls
20 TRX Pendulums
20 TRX knee ins
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"Fool"

Posted by Lizelle Pool on Wednesday, November 12, 2014, In : November 2014 
4 Rounds of:

500m row
21 Push ups
21 KB swings
21 Sandbag high pulls
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"And beyond"

Posted by Lizelle Pool on Tuesday, November 11, 2014, In : November 2014 
3km row

4 Rounds of:

10 Deadlifts
10 DB alternating floor press

4 Rounds of:

10 RDL
10 Push ups

4 Rounds of:

10 DB flies
10 DB bent over rows
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"All systems go"

Posted by Lizelle Pool on Monday, November 10, 2014, In : November 2014 
5 Rounds of:

15 Sandbag high pulls
15 KB swings - left
15 KB swings - right
15 Goblet squats
45 Second plank
20 Mountain climbers - each side
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"Saturn"

Posted by Lizelle Pool on Friday, November 7, 2014, In : November 2014 
20 reps for each exercise all the way down to 1 rep:

Sandbag/BB/KB thrusters
Burpees

Then:

2km run
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"Past and future"

Posted by Lizelle Pool on Thursday, November 6, 2014, In : November 2014 
5 x 5 reps of:

Barbell clean/squat/press

Then:

5 rounds of:

10 Bulgarian split squats - left/right
15 Wide grip push ups
20m Farmer's walk
15 Jumping lunges
15 TRX rows
20m Farmer's walk
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"You're my favourite"

Posted by Lizelle Pool on Wednesday, November 5, 2014, In : November 2014 
8 Rounds of:

10 Burpees
10 Jumping lunges
10 Push ups
10 Bent over rows
10 Step ups - each leg
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"Flying"

Posted by Lizelle Pool on Tuesday, November 4, 2014, In : November 2014 
2km row

15/12/10/8 reps of:

BB cleans
BB bench press

3 Rounds of:

10 Renegade rows with push ups
20 Russian twists
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"Fresh day"

Posted by Lizelle Pool on Monday, November 3, 2014, In : November 2014 
10 Sandbag clean/press/rotational lunge left/right/burpee/push up
x2

10/12/15/12/10 reps of:

TRX bicep curls
TRX tricep extensions

4 Rounds of:

20 KB high pulls
15 Dips

10 x 30 seconds work/30 seconds rest:

KB swings
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