Showing category "October 2011" (Show all posts)

"Gee wiz, again"

Posted by Lizelle Pool on Monday, October 31, 2011, In : October 2011 
4 Rounds of:

50 Walking lunges
50 Mountain climbers

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"Stranger things have happened"

Posted by Lizelle Pool on Wednesday, October 26, 2011, In : October 2011 
5 x 4 minutes of all out effort cycling/2 minutes rest

Then:
5 Rounds of:
1 minute bosu plank
50 alternating kb swings

Then:
4 Rounds of:
25 Sandbag deadlifts
25 Sandbag bent over rows
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"Whenever you say"

Posted by Lizelle Pool on Tuesday, October 25, 2011, In : October 2011 
3 Rounds of 10 reps:

Thrusters
Bent over rows

3 Rounds of 10 reps:

Stationary lunges
Barbell high pulls

3 Rounds of 10 reps:

Push ups
KB swings

3 Rounds of 10 reps:

Line jumps (or squat jumps)
Jumping lunges
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"Car bomb"

Posted by Lizelle Pool on Monday, October 24, 2011, In : October 2011 
5 Rounds of:

10 Glide reverse lunges (Each leg)
10 Glide mountain climbers (Each leg)
10 Glide burpees
10 Modified renegade rows
1 Minute plank
10 Medicine ball push ups (5 each side)
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"Last day"

Posted by Lizelle Pool on Friday, October 21, 2011, In : October 2011 
4 Rounds of:
10 Turkish Get Ups
15 TRX rows
15 Weighted squat jumps
15 Push ups
15 Jumping lunges

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"Mimick"

Posted by Lizelle Pool on Thursday, October 20, 2011, In : October 2011 
7 Rounds
Each round is 3 minutes long
Each rest period is 1 minute long

1 Minute skipping
1 Minute plank
1 Minute Reverse lunges
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"enduro-strong"

Posted by Lizelle Pool on Wednesday, October 19, 2011, In : October 2011 
3 Rounds of 21 reps and then 3 rounds of 7 reps of:

Bosu chest press
Bent over rows
DB deadlifts
TRX rows
TRX squats

Substitute the TRX squats with TRX squat jumps when you do your 7 rep rounds.
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"Running bull"

Posted by Lizelle Pool on Tuesday, October 18, 2011, In : October 2011 
Start with a 5 minute warm up

Then:

Run 3 rounds of 8 minutes per round.
1 minute hard/1 minute easy

Rest 2 minutes between rounds
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"Sandbag mania"

Posted by Lizelle Pool on Monday, October 17, 2011, In : October 2011 
5 Rounds of:

10 TRX pike push ups
20 Sandbag tornado's
10 Sandbag clean and press
20 Sandbag rotational deadlifts
20 KB swings
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"Fearless summer"

Posted by Lizelle Pool on Thursday, October 13, 2011, In : October 2011 
100 KB swings

Then:

3 Rounds of:
10 TRX pike push ups
10 Sandbag cleans
10 Double KB (racked position) reverse lunges (each leg)

100 Swings

Repeat the 3 round circuit

Finish off with 100 swings again.
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"Big loads"

Posted by Lizelle Pool on Tuesday, October 11, 2011, In : October 2011 
7 Rounds of:

10 Deadlifts
10 Shoulder push ups (Rocca press with feet on bench)

5 Rounds of:

10 Military press
10 1 Arm bent over rows
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"Sure thing"

Posted by Lizelle Pool on Monday, October 10, 2011, In : October 2011 
As many rounds as possible in 10 minutes of:

10 Step ups each leg
60 Skips
20  Mountain climbers each leg
5 Push ups
15 TRX pulls

Rest 2 minutes and repeat this cycle 2 more times
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"Sweat baby sweat"

Posted by Lizelle Pool on Thursday, October 6, 2011, In : October 2011 
4 Rounds of:

400m run
25 Burpees
20 Slamballs
150 Skips
25 Knees to chest
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"Mean machine"

Posted by Lizelle Pool on Wednesday, October 5, 2011, In : October 2011 
5 x 5
5 Reps/5 sets of:

Snatches
Thrusters
Push press
Squats
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"Core and all"

Posted by Lizelle Pool on Tuesday, October 4, 2011, In : October 2011 
5 Rounds of:

10 Halo's each side with a MB
20 Around the body passes each side
10 Figure of 8 around the legs each side
20 KB swings
35 Second plank with hands on MB
10 Spider steps each side
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"Up and down"

Posted by Lizelle Pool on Monday, October 3, 2011, In : October 2011 

As many rounds as possible in 20 Minutes:

10 Sandbag tornado's
12 TRX pulls
12 Push ups (different variation every time)
20 KB swings


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