Showing category "September 2014" (Show all posts)

"Strong suite"

Posted by Lizelle Pool on Tuesday, September 30, 2014, In : September 2014 
3 Rounds of:

400m run
15 Sumo deadlift with high pulls
12 Burpee with push ups

then:

3 Rounds of:

20 BB bench press
20 BB bent over rows
10 BB military press
10 Dips
10 Curls
Continue reading ...
 

"Adios"

Posted by Lizelle Pool on Monday, September 29, 2014, In : September 2014 
800m run

then:

20 Sumo squats
10 Dips
x4

10 Upright rows
15 Ft on stability ball push ups
x4

10 Lunges - each side
15 Bent over rows
x4
Continue reading ...
 

"Cool off

Posted by Lizelle Pool on Tuesday, September 23, 2014, In : September 2014 
40 seconds of work/20 seconds of rest of:

Bulgarian split squats - left
Bulgarian split squats - right
Plank
TRX push ups
KB RDL
x4

30 seconds of work/30 seconds of rest of:

Single arm bent over row - left
Single arm bent over row - right
KB swings
TRX reverse lunge - left
TRX reverse lunge - right
x4


Continue reading ...
 

"Brushed with oil"

Posted by Lizelle Pool on Monday, September 22, 2014, In : September 2014 
5 Rounds of:

5 BB RDL
5 BB Bent over rows
5 BB power cleans
5 BB front squats

Don't put the bar down between moves. 
Rest as needed between sets

Then:

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

Deadlifts

Do 10 Push ups between every set of deadlift
Continue reading ...
 

"The future"

Posted by Lizelle Pool on Friday, September 19, 2014, In : September 2014 
10 BB bench press
10 RDL
x4

10 Single arm bent over rows
10 Stationary lunges - weighted on one side
x4

10 Upright rows
10 Reverse lunges on a deficit
x4
Continue reading ...
 

"One point"

Posted by Lizelle Pool on Thursday, September 18, 2014, In : September 2014 
1.2km run

then:

5 Rounds of 35 seconds work/25 seconds rest of:

Single arm KB swings - left
Single arm KB swings - right
Incline push ups
Step ups - left
Step ups - right
Continue reading ...
 

"Moonshine"

Posted by Lizelle Pool on Wednesday, September 17, 2014, In : September 2014 
5 x 5 

Deadlifts - do 10 Push ups between every set of deadlifts

5 Rounds of:

10 Sandbag cleans
10 Sandbag press
10 KB swings
Continue reading ...
 

"Title race"

Posted by Lizelle Pool on Tuesday, September 16, 2014, In : September 2014 
10 mins on the minute, every minute:

20 KB swings
10 push ups

Reduce the push ups by one every time all the way to 1 push up

2km row - as fast as possible

4 Rounds of:

10 TRX lunges - each leg
10 TRX flies


Continue reading ...
 

"Goal Monday"

Posted by Lizelle Pool on Monday, September 15, 2014, In : September 2014 
10 mins - row as far as possible

Then:

4 Rounds of:

10 Walkouts
10 Reverse lunges - each leg
10 Decline push ups
10 Weighted bridges
10 RDL

Then:

10 mins - row as far as possible
Continue reading ...
 

"Fantastic, Friday, Fun"

Posted by Lizelle Pool on Friday, September 12, 2014, In : September 2014 
200m run/100m walk x4

Then:

2km row

Then:

4 Rounds:

12 Sandbag clean and press
12 Sandbag burpees
12 Sandbag rotational lunges - each leg
12 Frog push ups
Continue reading ...
 

"Oh man"

Posted by Lizelle Pool on Thursday, September 11, 2014, In : September 2014 
2km row

4 Rounds of:

15 TRX push ups
10 Double KB bent over rows

4 Rounds of:

10 Pike push ups
10 Sandbag cleans


Continue reading ...
 

"Barbell way"

Posted by Lizelle Pool on Wednesday, September 10, 2014, In : September 2014 
1.2km run

Every minute on the minute for 10 minutes:

10 KB swings
10 Push ups

10/10/8/8/6/6/4/4 reps of:

Front squats
Continue reading ...
 

"Pocket rocket"

Posted by Lizelle Pool on Tuesday, September 9, 2014, In : September 2014 
6 Rounds of:

KB swings
Plank
KB clean and press - right
KB clean and press - left
Sandbag alternating rotational lunges
KB RDL

For the first 3 rounds do 40 seconds of work and 20 seconds of rest
For the last 3 rounds do 40 seconds of work and 10 seconds of rest
Continue reading ...
 

"Monday blues"

Posted by Lizelle Pool on Monday, September 8, 2014, In : September 2014 
5 Rounds of:

1 Minute plank
10 Goblet squats
10 Decline push ups
10 Step ups - each leg
10 Bent over rows
Continue reading ...
 

"Zero to hero"

Posted by Lizelle Pool on Friday, September 5, 2014, In : September 2014 
6/6/6/6 reps:

Deadlifts

5/5/5/5 reps:

Squats/cleans

10/10/10/10 reps each leg:

Stationary lunges with one side weighted
15 KB swings
Continue reading ...
 

"Afraid of heights"

Posted by Lizelle Pool on Thursday, September 4, 2014, In : September 2014 
4 Rounds of 40 seconds work/40 seconds rest:

DB incline press
DB squats
Inverted rows
Step ups - left
Step ups - right
DB bent over rows
Alternating reverse lunges
Upright rows
Continue reading ...
 

"Slimy"

Posted by Lizelle Pool on Wednesday, September 3, 2014, In : September 2014 
1km Run

5 Rounds of:

1 min plank
10 Squats
10 Push ups
10 Bent over rows
10 Reverse lunges - each leg
Continue reading ...
 

"Banging"

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

Every minute, on the minute for 10 minutes:

5 Decline push ups
5 TRX rows

For 10 Minutes:

Alternating KB clean and press - rest as little as needed

Then:

20 Seconds work/10 seconds rest x 8

KB squats
Continue reading ...
 

"Keys"

Posted by Lizelle Pool on Monday, September 1, 2014, In : September 2014 
1km run

Then:

20 seconds of work/10 seconds of rest x 20:

KB swings
Sandbag burpees

5 Rounds of:

10 Sandbag high pulls
10 Push ups
10 Reverse lunges
Continue reading ...
 
 

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