Showing category "September 2013" (Show all posts)

"Do us proud"

Posted by Lizelle Pool on Monday, September 30, 2013, In : September 2013 
10 minute interval run - 1 minute all out effort/30 seconds recover

4 Rounds of 35 second work/25 second rest

Alternating KB floor press
TRX row
Medicine ball plank
KB deadlift
Mountain climbers
Continue reading ...
 

"Continue the work"

Posted by Lizelle Pool on Friday, September 27, 2013, In : September 2013 
10 Rounds of 20 seconds of work 10 seconds of rest of:

2 Handed KB swings
Burpees

Then:

35 seconds of work 25 seconds of rest of:

Push ups
T-stands
Bent over rows
Stability ball roll ins
Goblet squats
x2

Then:

10 Minutes of running - all out effort
Continue reading ...
 

"Looks amazing"

Posted by Lizelle Pool on Thursday, September 26, 2013, In : September 2013 
3 Rounds of 35 seconds of work/25 seconds of rest of:

BB bench press
Knees to chest
Step ups - left
Step ups - right
1 Arm bent over rows - left
1 Arm bent over rows - right
1 Arm DB clean and press - left
1 Arm DB clean and press - right
Goblet squats
Plank
Continue reading ...
 

"A crushing day"

Posted by Lizelle Pool on Wednesday, September 25, 2013, In : September 2013 
10 minutes row as hard and fast as you can

then:

12 TRX push ups
12 Sandbag row + clean
12 T-stands
x4

12 KB seesaw press
12 SB Roll outs
12 Dips
x4

"Rapid end"

5 Minutes as many rounds as possible of:

8 Walking lunges each leg
5 Bear hug squats
Continue reading ...
 

"Heritage day"

Posted by Lizelle Pool on Tuesday, September 24, 2013, In : September 2013 
10 minutes of 30 seconds work/30 seconds rest of:

Skipping
Kettlebell swings

then:

10 minutes of 30 seconds work/30 seconds rest of:

TRX rows
Suitcase deadlift - left
Suitcase deadlift - right
TRX push up
TRX hamstring curl

Then:

10 minutes run - as hard and fast as possible

Then:

10 minutes of 30 seconds work/30 seconds rest of:

Russian twists
Front lunge - left
Front lunge - right
Single arm KB swing - left
Single arm KB swing - right
Continue reading ...
 

"Within the hour"

Posted by Lizelle Pool on Monday, September 23, 2013, In : September 2013 
Do the following in sets and reps as you see fit:

50 Box jumps
25 Kettlebell cleans - each side
500 Skips
25 Kettlebell presses - each side
50 Push ups
25 Turkish get ups
50 Floor wipers
Continue reading ...
 

"Hindsight"

Posted by Lizelle Pool on Friday, September 20, 2013, In : September 2013 
20 seconds of work and 10 seconds of rest x 8 of ROWING!

Then:

30 seconds of work/30 seconds of rest for 5 rounds of:

BB cleans
Single leg sit squats - left/right

Then:

30 seconds of work/30 seconds of rest for 5 rounds of:

Bosu ball plank
Russian twists
Stability ball roll outs
Continue reading ...
 

"Just for a little fun"

Posted by Lizelle Pool on Thursday, September 19, 2013, In : September 2013 
1km run

then:

4 Rounds of:

12 Bulgarian split squats L/R
20 swings
12 TRX rows
20 Swings

4 Rounds of:

10 1/2 Turkish Get-ups L/R
10 Swings
10 Stationary lunges L/R
10 Swings


Continue reading ...
 

"Newcomer"

Posted by Lizelle Pool on Wednesday, September 18, 2013, In : September 2013 
Tabata style workout with a little twist

20 seconds of work/10 seconds of rest for 8 rounds, complete the one exercise before moving on to the next exercise:

BB press
Step ups
DB bent over rows
RDL

Do 50 skips between each tabata before moving on to the next tabata.

Finish off with a 1km row
Continue reading ...
 

"What to do"

Posted by Lizelle Pool on Tuesday, September 17, 2013, In : September 2013 
1km run

Then:

7 Deadlifts
5 Burpees
5 Push ups
x5

30/30 

Skip/rest x 10

1km row
Continue reading ...
 

"Not the same"

Posted by Lizelle Pool on Monday, September 16, 2013, In : September 2013 
5 Rounds of 6/8/10/8/6 reps of:

Goblet squats
Heavy KB swings
Reverse lunges
Push ups
Renegade rows


Then:

"Rapid End"

As many rounds as possible in 7 minutes of:

5 Burpees
5 Squat jumps
20 Skips
Continue reading ...
 

"No fear"

Posted by Lizelle Pool on Friday, September 13, 2013, In : September 2013 
4 Rounds of:

12 Deadlifts
12 Front lunges - each leg
12 Push ups

Then:

10 Burpees
50 skips
9 Burpees
50 skips
8 Burpees
50 skips
7 Burpees
50 skips
6 Burpees
50 skips
5 Burpees
50 skips
4 Burpees
50 skips
3 Burpees
50 skips
2 Burpees
50 skips
1 Burpee
50 skips
Continue reading ...
 

"Presented"

Posted by Lizelle Pool on Thursday, September 12, 2013, In : September 2013 
1km Run

7 Rounds of 40 Seconds of work/20 seconds of rest of:

Skip
KB swings
KB clean - left
Goblet squats
KB clean - right
Plank
Continue reading ...
 

"Queen"

Posted by Lizelle Pool on Tuesday, September 10, 2013, In : September 2013 
4 rounds of:

2 mins rowing
2 mins manmakers
rest 1 minute between rounds 

then:

10 steps ups - left/right
12 bent over rows
50 skips
x3

5 goblet squats
12 RDL
10 alternating shoulder press
x3
Continue reading ...
 

"Man up"

Posted by Lizelle Pool on Thursday, September 5, 2013, In : September 2013 
3 Rounds of:

10 Sandbag zecher hold stationary lunges - left/right
15 Push ups
10 Ab wheel roll out or stability ball roll out

3 Rounds of:

5 Bulgarian split squats - left/right
10 Bent over rows
15 KB press left/right

3 Rounds of:

15 KB RDL
5 1 Arm KB row - left/right
30 sec plank
Continue reading ...
 

"Fail to impress"

Posted by Lizelle Pool on Wednesday, September 4, 2013, In : September 2013 
1.5km row

Then:

4 Rounds of:

12 Stability ball jacknifes
12 Alternating KB floor press
20 Alternating KB swings
12 Overhead pulls
12 KB deadlifts

"Rapid End"

5 Mins as many reps as possible of:

MANMAKERS!
Continue reading ...
 

"Did the trick"

Posted by Lizelle Pool on Tuesday, September 3, 2013, In : September 2013 
3 Rounds of:

12 1 Arm DB squat and press (left/right)
12 Sandbag cleans
12 Reverse lunges each leg
12 Wide push ups

1km run

3 Rounds of:

12 1 Arm KB swings (left/right)
12 Step ups each leg
12 Seesaw press
12 Bent over rows
Continue reading ...
 

"Dislocation"

Posted by Lizelle Pool on Monday, September 2, 2013, In : September 2013 
10 Minutes as many rounds as possible of:

20 2 Handed KB swings
10 Snatches - left
10 Snatches - right
50 skips

Then:

2km row

5 Rounds of:

5 Push ups
5 Goblet squats
5 Pull ups
Continue reading ...
 
 

Tags

Categories

blog comments powered by Disqus