Showing category "October 2015" (Show all posts)

30.10.2015

Posted by Lizelle Pool on Friday, October 30, 2015, In : October 2015 
3 x 750m row
Row 2 minutes easy between intervals

45 Single leg squats (most difficult version that you can do) - left leg
35 Knees to chest
25 Strict shoulder press
35 Knees to chest
45 Single leg squat - right leg

30 seconds work/30 seconds rest - 5 rounds

Battling ropes


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28.10.2015

Posted by Lizelle Pool on Wednesday, October 28, 2015, In : October 2015 
500m row
1 minute easy row between intervals
x 5

4 Rounds of:

7 Landmine bent over rows
7 Stationary lunges  - each leg

3 Rounds of:

5 Turkish Get Ups - each side
20 Russian twists
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"Quicky"

Posted by Lizelle Pool on Tuesday, October 27, 2015, In : October 2015 
3 minutes row, 2 minutes easy row
x 4

5 Rounds of:

10 Knees to chest
10 TRX muscle ups
10 TRX pulls
10 Double KB press

7 Minutes as many rounds as possible of:

7 Double KB cleans
7 Sandbag thrusters
7 Double KB bent over rows
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"Watch now"

Posted by Lizelle Pool on Monday, October 26, 2015, In : October 2015 
3 Rounds of:

21 Calories row
15 Box jumps
9 Double kb cleans
6 TRX muscle ups
3 TRX pull ups
3 Seesaw press
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Friday fun

Posted by Lizelle Pool on Friday, October 23, 2015, In : October 2015 
6 Rounds of:

4 x 20m shuttle runs (suicides)
150 skips
10 BB thrusters
10 Sprawls (like a burpee just without the push up)

Rest 3 minutes between the rounds (you are going to need it)
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"Relate"

Posted by Lizelle Pool on Thursday, October 22, 2015, In : October 2015 
5 Minutes manmakers

40 BB bent over rows
40 Deadlifts
40 Power cleans
100 Walking lunges
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"Not serious"

Posted by Lizelle Pool on Wednesday, October 21, 2015, In : October 2015 
1000m row x 5

1 minute rest between intervals
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"Save yourself"

Posted by Lizelle Pool on Tuesday, October 20, 2015, In : October 2015 
5 Rounds of:

5 TRX rows
10 TRX push ups
15 TRX squat jumps

30 KB snatches each arm

5 TRX rounds again

30 KB clean and press each arm

5 TRX rounds again.
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"Genes"

Posted by Lizelle Pool on Monday, October 19, 2015, In : October 2015 
200m run
20 Walking lunges
15 Mountain climbers
10 Push ups
5 Sandbag lateral drags

x 6
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"Image"

Posted by Lizelle Pool on Friday, October 16, 2015, In : October 2015 
Good old crosstraining/interval training/circuit training for the workout today.

Here is your list of exercises:

  • TRX shoulder press
  • TRX bicep curl
  • TRX squat jumps
  • TRX rows
  • Plank
  • Double KB RDL
  • Step ups - alternate legs
  • Double KB bent over rows
  • TRX tricep extensions
  • Mountain climbers
Between every exercise, do either KB swings, skipping or step running
40 Seconds of work/20 seconds of rest!

Enjoy!


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"Hugs and kisses"

Posted by Lizelle Pool on Thursday, October 15, 2015, In : October 2015 
20 seconds of work/10 seconds of rest x 8

Ab wheel rollouts

35 seconds of work - each side x 10:

Single arm kb swings

As many rounds as possible in 10 minutes of:

5 KB press left/right
5 Goblet squats
10 Pike push ups
10 Reverse lunges - each leg
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"Burn"

Posted by Lizelle Pool on Wednesday, October 14, 2015, In : October 2015 
Stagger this workout as needed:

100 KB swings
50 Push ups
50 Mountain climbers
50 Double KB bent over rows
50 KB seesaw press
100 Bodyweight squats
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"Afraid not"

Posted by Lizelle Pool on Tuesday, October 13, 2015, In : October 2015 
5 x 5 Front squads

Then:

4 Rounds of:

25 KB swings
10 Burpees
12 TRX pulls
12 TRX push ups
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"Run"

Posted by Lizelle Pool on Monday, October 12, 2015, In : October 2015 
400m run

12 Jumping lunges
12 Push ups
12 Sandbag lateral drags
12 KB cleans left/right

x 5 Rounds
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"Go slow"

Posted by Lizelle Pool on Friday, October 9, 2015, In : October 2015 
500m row
20 Slamballs
20 Wall balls
1 Minute plank
x 5
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"Mini maestro"

Posted by Lizelle Pool on Thursday, October 8, 2015, In : October 2015 
4 Rounds of:

10 Sandbag clean and press
12 Sandbag bear hug squats
10 Sandbag lateral drag - each way
10 Sandbag rotational lunge - each side
45 Second plank

1.5km run
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"Alright"

Posted by Lizelle Pool on Wednesday, October 7, 2015, In : October 2015 
35 seconds each arm x 10 of:

Single arm kb swings

8 Rounds of:

7 KB snatch - left
7 KB snatch - right
7 Goblet squats



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"Gunning"

Posted by Lizelle Pool on Tuesday, October 6, 2015, In : October 2015 
30 Seconds of work, 10 seconds for transition:

Jumping jacks
Push ups
Full body extensions
Mountain climbers
Jumping jacks
Reverse lunges
Full body extensions
Plank
x 2

35 seconds of work each arms x 10
Single arm kettlebell swings
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"Pass out"

Posted by Lizelle Pool on Monday, October 5, 2015, In : October 2015 
500m row x 4
1 minute easy rowing between intervals

10 Landmine shoulder press
25 KB swings
x 3

10 Landmine stationary lunges - each leg
10 Push ups
x 3

20 Sandbag clean and press
10 RDL
x 3

10 x 30 seconds hard 30 seconds easy cycling
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"It's time"

Posted by Lizelle Pool on Friday, October 2, 2015, In : October 2015 
30 seconds each of:

Snatches
Cleans
Racked squats
Swings

Do the whole sequence on one side, rest 30 seconds and do it on the other side

Repeat 4 times

Run 3km
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"Limitless"

Posted by Lizelle Pool on Thursday, October 1, 2015, In : October 2015 
1000m row
20 KB swings
15 TRX rows
10 Push ups
5 Goblet squats

750m row
20 KB swings
15 TRX rows
10 Push ups
5 Goblet squats

500m row
20 KB swings
15 TRX rows
10 Push ups
5 Goblet squats
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