Showing category "September 2017" (Show all posts)

29/09/2017

Posted by Lizelle Pool on Friday, September 29, 2017, In : September 2017 
Row:
5 x 750m
1 minute easy between intervals

3 Rounds of 40 seconds work and 20 seconds rest:

Sprinter lunges left
Sprinter lunges right
Deficit lunges left
Deficit lunges right
Single leg RDL left
Single leg RDL right

5 Rounds of:

15 Landmine sumo squats
20 Walking lunges 
Continue reading ...
 

28/09/2017

Posted by Lizelle Pool on Thursday, September 28, 2017, In : September 2017 
8 Mins of:

Alternating Turkish Get Ups

8 Minutes EMOM:

10 KB swings
10 Dips

10 Minutes AMRAP:

250m row
10 Squat jumps
10 BB bent over rows

10 Mins:

Squat flow
Continue reading ...
 

27/09/2017

Posted by Lizelle Pool on Wednesday, September 27, 2017, In : September 2017 
6 Rounds:

6 BB clean and jerk
20 Tyre flips

15 mins easy run
Continue reading ...
 

26/09/2017

Posted by Lizelle Pool on Tuesday, September 26, 2017, In : September 2017 
3 Rounds:

8 Bulgarian split squats - each
10 Push ups
45 second plank
15 Lying leg extensions with mini band - each

4 Rounds:

5 Chin ups
10 BB thrusters
15 Cal row
Continue reading ...
 

22/09/2017

Posted by Lizelle Pool on Friday, September 22, 2017, In : September 2017 
2 Rounds 40 seconds work/20 seconds rest:

TRX squat and pull
TRX hamstring curls
TRX bulgarian split squats - each

5 Rounds:

5 Single KB clean and squat
5 KB goblet squats

3 Rounds of:

5 Bulgarian split squats - each
15 Staggered stance RDL - each

Cycle 1 min hard/1 min easy for 14 mins
Continue reading ...
 

21/09/2017

Posted by Lizelle Pool on Thursday, September 21, 2017, In : September 2017 
3 Rounds 40 seconds work/20 seconds rest:

TRX squats
TRX alternating pistols
TRX reverse lunges

15/15/10/10/5/5/5/5/5 reps of:
Landmine RDL

15 Mins amrap:

250m row
20 Sandbag lateral drags
20 Jumping lunges
10 Double KB bent over rows
Continue reading ...
 

20/09/2017

Posted by Lizelle Pool on Wednesday, September 20, 2017, In : September 2017 
5 x 10 Clean and Jerk

3 Rounds 40/20

KB swings - left
KB swings - right
Skipping
Landmine RDL
MB over the shoulder
KB clean and reverse lunge - left
Skipping
KB clean and reverse lunge - right
MB over the shoulder
Landmine alternating lunges
Continue reading ...
 

19/09/2017

Posted by Lizelle Pool on Tuesday, September 19, 2017, In : September 2017 
5 Rounds:

15 TRX pulls
15 KB crush grip floor press
5 BB snatches

3 Rounds:

30 KB swings
10 Burpees

10 KB goblet lateral lunges - each side
x 3

10 Minutes:

1 Sandbag turkish get ups - each side
12 Bear crawls forward and back
Continue reading ...
 

18/09/2017

Posted by Lizelle Pool on Monday, September 18, 2017, In : September 2017 
3 Rounds of:

10 Stair runs
12 BB hang cleans
100 Skips
30 MB over the shoulder
30 Alternating step running
30 Alternating sandbag rotational lunges
500m row
Continue reading ...
 

15/09/2017

Posted by Lizelle Pool on Friday, September 15, 2017, In : September 2017 
3 Rounds: - 35 seconds work/25 seconds rest:

Swings
Skip
Bear crawl
High knees
Push ups
Jumping jacks
TRX squat and row
Drop lunges
Mountain climbers
Sandbag shouldering

5 Rounds:

20 Landmine shoveling
4 Chin ups
Continue reading ...
 

13/09/2017

Posted by Lizelle Pool on Wednesday, September 13, 2017, In : September 2017 
5 Rounds:

3 - 5 Pull ups
12 Dips
6 Windmills - each side
10 Evil wheels

4km run

15 mins bike
Continue reading ...
 

12/09/2017

Posted by Lizelle Pool on Tuesday, September 12, 2017, In : September 2017 
Morning "Cardio"

5 mins:

Single KB Clean + surrender + press 
Alternating sides every rep

10 Minutes:

Stair run

3 Rounds:

500m row
10 Burpees

5 Minutes:

2 Double KB swings + 2 Cleans + 2 surrenders + 2 press
Continue reading ...
 

08/09/2017

Posted by Lizelle Pool on Friday, September 8, 2017, In : September 2017 
5 Rounds of:

10 Double DB hang power cleans with alternating press
10 Goblet squats
10 Modified renegade rows - each side
10 Push ups
20 Mountain climbers

Then:

30 ,minutes of tyre drags and pulls


Continue reading ...
 

07/09/2017

Posted by Lizelle Pool on Thursday, September 7, 2017, In : September 2017 
500m row
15 Burpees
500m row
20 Burpees
500m row
25 Burpees
500m row
30 Burpees
500m row
25 Burpees
500m row
20 Burpees
500m row
15 Burpees
Continue reading ...
 

06/09/2017

Posted by Lizelle Pool on Wednesday, September 6, 2017, In : September 2017 
5 Rounds of:

10 Bulgarian split squats - each leg
10 Tyre flips
10 Bulgarian hip hinges - each leg
10 Tyre flips

15 mins hill work on the bike
Continue reading ...
 

05/09/2017

Posted by Lizelle Pool on Tuesday, September 5, 2017, In : September 2017 
3 Rounds:

10 Shoulder dislocates
15 KB swings

5 Rounds:

10 Single arm KB rows - each
20 TRX squat jumps
10 KB renegade rows
20 Jumping lunges
10 Push ups
20 Skater hops

3 Rounds:

5 Snatches - each
10 Bulgarian split squats - each
Continue reading ...
 

04/09/2017

Posted by Lizelle Pool on Monday, September 4, 2017, In : September 2017 
Every minute:

Min 1 - Stair running
Min 2 - KB swings
Min 3 - Sandbag clean and reverse lunges
Min 4 - Burpees
Min 5 - Skipping

3 Rounds:

10 Single leg RDL - each side
30 Second hollow rock hold
10 Goblet squats
Bear crawl
Continue reading ...
 
 

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