Showing category "November 2016" (Show all posts)

30/11/2016

Posted by Lizelle Pool on Wednesday, November 30, 2016, In : November 2016 
4 Rounds of:

8 DB L-sit press
8 BB RDL
120 Skips

4 Rounds of:

10 RDL with upright row
10 Step ups - each leg
100 Skips

45 Seconds work/15 seconds rest x 10:

Swings
Reverse lunges
Continue reading ...
 

29/11/2016

Posted by Lizelle Pool on Tuesday, November 29, 2016, In : November 2016 
1km run

3 Rounds of 10 reps with the landmine:

Squat and press
Shoulder press - each arm
10 Lunges - each leg
10 Single arm bent over row
10 Single leg RDL

1.5km row

3 Rounds of:

Suitcase carry
10 Body weight step ups
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28/11/2016

Posted by Lizelle Pool on Monday, November 28, 2016, In : November 2016 
3 Rounds of:

500m row
8 Goblet squats - pause at the bottom

Every minute on the minute for 10 minutes:

10 TRX rows
10 KB high pulls

3 Rounds of:

500m row
10 Sandbag single leg RDL
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25/11/2016

Posted by Lizelle Pool on Friday, November 25, 2016, In : November 2016 
3 Rounds of:

10 RDL
10 Knees to chest


5/5/5/5/5 reps of:

Deadlifts

3 Rounds of:

10 RDL
30 Second plank

5 Rounds of:

10 Deadlifts
10 Step ups - each leg
As fast as possible with little rest
Continue reading ...
 

24/11/2016

Posted by Lizelle Pool on Thursday, November 24, 2016, In : November 2016 
40 Minute as many rounds as you can:

500m row
100 skips
50 KB swings
Continue reading ...
 

23/11/2016

Posted by Lizelle Pool on Wednesday, November 23, 2016, In : November 2016 
10 Minutes every minute on the minute:

Uneven - 40 Battle ropes
Even - 10 Front foot raised lunge - each leg

10 Minutes every minute on the minute:

Uneven - 10 Landmine shoulder press - each arm
Even - 10 Goblet squats

Cycling:

1 min hard seated
1 min standing

x 8 each
Continue reading ...
 

22/11/2016

Posted by Lizelle Pool on Tuesday, November 22, 2016, In : November 2016 
3 Rounds of:

15 TRX Y
10 High box step usp - each leg
30 Second plank

5 Rounds of:

8 Deadlifts
20 Walking lunges

3 Rounds of:

400m run
15 KB swings
15 TRX rows
Continue reading ...
 

21/11/2016

Posted by Lizelle Pool on Monday, November 21, 2016, In : November 2016 
3 Rounds of:

15 TRX rows
20 Walking lunges

3 Rounds of:

15 TRX push ups
10 Bulgarian split squats - each leg

3 Rounds of:

15 TRX Y-pulls
10 Front foot raised lunges - each leg

3 Rounds of:

15 TRX bicep curls
15 Squat jumps

3 Rounds of:

15 TRX tricep extensions
20 Jumping lunges

3 Rounds of:

15 TRX fallouts
10 Step ups - each leg
Continue reading ...
 

04/11/2016

Posted by Lizelle Pool on Thursday, November 3, 2016, In : November 2016 
20 Walking lunges - rest is walking back to the starting point x 10

5 Rounds of:

10 RDL
10 Knees to chest

5 Rounds of:

20 Landmine bent over rows
30 Seconds plank

10 Minutes bike
Continue reading ...
 

02/11/2016

Posted by Lizelle Pool on Wednesday, November 2, 2016, In : November 2016 
5 Rounds of:

2 Minutes bike - all out effort
20 TRX rows
10 Bulgarian split squats - each leg
10 TRX push ups
20 Jumping lunges

10/8/6/6/8/10 reps of:

Lunges
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01/11/2016

Posted by Lizelle Pool on Tuesday, November 1, 2016, In : November 2016 
5-5-5-5-5 reps:

Barbell clean and press

Every minute on the minute for 20 minutes:

Odd minute: 10 Shoulder press
Even minute: 10 Bent over rows

5 Rounds of:

15 Pike push ups
50 Skips
Continue reading ...
 
 

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