Showing Tag: "1" (Show all posts)

07/06/2016

Posted by Lizelle Pool on Tuesday, June 7, 2016, In : June 2016 
Workout 20 of 20. We have made it:

And to celebrate, a nice little one.....

200m run 
10 Push ups
25 KB swings
x4

25 Swings
10 Goblet squats
x 4

25 KB swings
500m row
10 TRX "T"
x 4

25 Swings
10 Double KB cleans
5 Sandbag burpees
x 4

25 Swings
50 Skips
10 Pike push ups
x 4



Continue reading ...
 

06/06/2016

Posted by Lizelle Pool on Monday, June 6, 2016, In : June 2016 
Workout 19 out of 20:

3 Minutes swings
Rest 1 minute
3 Minutes Stair running
1 Minute rest
3 Minutes Single arm swings - switch every 10 reps
1 Minute rest
3 Minute Weighted stair walking
1 Minute rest
3 Minute alternating swings
1 Minute rest

5 Rounds of:

3 Minute work/1 minute rest of:

10 Swings
6 Dead stop bent over rows - each side
3 Push ups



Continue reading ...
 

03/06/2016

Posted by Lizelle Pool on Friday, June 3, 2016, In : June 2016 
10 Double KB cleans
1 Double KB front squat
9 Double KB cleans
2 Double KB front squat
8...1
3...10
Do 25 Swings between every set

10 Swings
10 Push ups
10 Swings
9 Push ups
10 Swings
8 Push ups.....1



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02/06/2016

Posted by Lizelle Pool on Thursday, June 2, 2016, In : June 2016 
40 Seconds of work/20 seconds of rest:

KB swings
Boxing bag work

x 20
Continue reading ...
 

01/06/2016

Posted by Lizelle Pool on Wednesday, June 1, 2016, In : June 2016 
25 Swings
100 Skips
x 4

25 Swings
15 Medicine ball woodchops
x 4

25 Swings
15 BB high pulls
x 4

25 Swings
10 Medicine ball burpees
x 4

25 Swings
10 KB push ups
x 4
Continue reading ...
 

31/05/2016

Posted by Lizelle Pool on Tuesday, May 31, 2016, In : May 2016 
Workout 15 out 20 of the 10 000 swing challenge:

10 Swings
3 Goblet squats
6 KB stair walking
15 Swings
3 Goblet squats
6 KB stair walking
25 Swings
3 Goblet squats
6 KB stair walking
50 Swings

x 5
Continue reading ...
 

27/05/2016

Posted by Lizelle Pool on Friday, May 27, 2016, In : May 2016 
Workout 13 of 20 of the 10 000 swing challenge:

25 Swings
12 Renegade rows
25 Swings
x 4

25 Swings
30 Second pike hold
x 4

25 Swings
20 BB hang cleans
x 4

25 Swings
100 Skips
x 4

100 Swings - break down as needed
Continue reading ...
 

26/05/2016

Posted by Lizelle Pool on Thursday, May 26, 2016, In : May 2016 
Workout 12/20

10 Swings
10 Walking lunges
15 Swings
10 RDL
25 Swings
10 Bulgarian split squats - total
50 Swings

x 5
Continue reading ...
 

25/05/2016

Posted by Lizelle Pool on Wednesday, May 25, 2016, In : May 2016 
Workout 11/20 of the 10 000 swing challenge

10 Swings
5 RDL
5 TRX "T"
15 Swings
6 RDL
6 TRX "T"
25 Swings
7 RDL
7 TRX "T"
50 Swings

x 5
Continue reading ...
 

24/05/2016

Posted by Lizelle Pool on Tuesday, May 24, 2016, In : May 2016 
Day 10 of 20 of the 10 000 swing challenge

250m row
25 swings
x 4

10 Swings
5 Single KB floor press
3 Single KB overhead press
15 Swings
6 Single KB floor press
4 Single KB overhead press
25 Swings
7 Single KB floor press
5 Single KB overhead press
50 Swings
x 4
Continue reading ...
 

23/05/2016

Posted by Lizelle Pool on Monday, May 23, 2016, In : May 2016 
100 Swings

10 Swings
5 Deadlifts
15 Swings
5 Deadlifts
25 Swings
5 Deadlifts
50 Swings

10 Swings
5 Landmine shoulder press
15 Swings
5 Landmine shoulder press
25 Swings
5 Landmine shoulder press
50 Swings

10 Swings
5 RDL
15 Swings
5 RDL
25 Swings
5 RDL
50 Swings

100 Swings

Tabata rope slams - 20 seconds work/10 second rest x 8




Continue reading ...
 

20/05/2016

Posted by Lizelle Pool on Friday, May 20, 2016, In : May 2016 
Workout 8/20 of the 10 000 swing challenge

1:35 min run/25 second rest x 5

10 Swings
1 Goblet squat
15 Swings
2 Goblet squats
25 Swings
3 Goblet squats
50 Squats

x 5
Continue reading ...
 

19/05/2016

Posted by Lizelle Pool on Thursday, May 19, 2016, In : May 2016 
10 Swings
3 Single KB clean - both sides
15 Swings
4 Single KB cleans - both sides
25 Swings
5 Single KB cleans - both sides
50 swings
500m row

x 5
Continue reading ...
 

18/05/2016

Posted by Lizelle Pool on Wednesday, May 18, 2016, In : May 2016 
3 Rounds of:

10 Burpee box step ups
Sandbag flips

3 Rounds of:

10 Glide mountain climbers with push ups
15 TRX pulls

3 Rounds of:

10 Glide bridges
5 Hand release push ups

3 x 30 second planks
10 seconds rest between planks

Additional work:

500 Swings - break it up as needed
Continue reading ...
 

17/05/2016

Posted by Lizelle Pool on Tuesday, May 17, 2016, In : May 2016 
Day 5:

10 000 Swing Challenge

10 Swings
5 Double KB floor press
Farmer's walk
15 Swings
5 Double KB floor press
Farmer's walk
25 Swings
5 Double KB floor press
Farmer's walk
50 Swings

x5
Continue reading ...
 

16/05/2016

Posted by Lizelle Pool on Monday, May 16, 2016, In : May 2016 
Day 4:

10 000 Swing challenge

10 Swings
1 Turkish get up - each side
15 Swings
2 Turkish get ups - each side
25 Swings
3 Turkish get ups - each side
50 Swings

x 5
Continue reading ...
 

13/05/2016

Posted by Lizelle Pool on Friday, May 13, 2016, In : March 2016 
Day 3:

10 000 KB swing challenge

Warm-up:

2 Rounds of:

500m row
30 Second hollow rock hold
10 Stationary lunges - each leg

Workout:

10 Swings
1 Goblet squat
15 Swings
2 Goblet squats
25 Swings
3 Goblet squats
50 Swings

x 5
Continue reading ...
 

12/05/2016

Posted by Lizelle Pool on Thursday, May 12, 2016, In : May 2016 
Day 2:

10 000 KB swing challenge

Yesterday we did a push exercise with all the swings, today we are doing a pull.

10 Swings
3 Double KB bent over rows
15 Swings
4 Double KB bent over rows
25 Swings
5 Double KB swings
50 Swings

Repeat 4 more times for a total of 500 swings

=1000 swings done in 2 days!
Continue reading ...
 

11/05/2016

Posted by Lizelle Pool on Wednesday, May 11, 2016, In : May 2016 
I am following a Dan John workout from today.
You are most welcome to follow it with me, it is the 10 000 swing challenge and it goes like this.

Day 1:

5 Rounds of:

10 Swings
3 Single KB press L/R
15 Swings
3 Single KB press L/R
25 Swings
3 Single KB press L/R
50 Swings

Rest between sets by stretching what is tight, usually chest and hip flexors



Continue reading ...
 

Friday the 13th

Posted by Lizelle Pool on Friday, November 13, 2015, In : November 2015 
So on this note of 13, let us do this

13 minutes of rowing/running - as hard/fast as you can go (choose one)

As many rounds in 13 minutes of:

13 Push ups
13 KB swings
13 Step ups - left/right
13 Supine row/bent over rows/TRX row (choose one)

Finish it off with whatever you did not do in the beginning, 13 minutes of rowing/running
Continue reading ...
 

"13"

Posted by Lizelle Pool on Friday, March 13, 2015, In : March 2015 
Friday the 13th: Let's rock this workout

13 KB seesaw press - each side (ouch)
13 Reverse lunges - each leg
13 Push ups
13 Squats
13 Second side plank - each side
x6
Continue reading ...
 

15 Days - day 5

Posted by Lizelle Pool on Friday, May 18, 2012, In : May 2012 

Repeat 4 times
Max Pushups
Pace Situps 15-20 in 30 seconds

Warmup Jog 5:00

400m at goal pace
800m at goal pace
1.2km at goal pace
1.6km at goal pace
stretch / rest 2 min in between each set...


Continue reading ...
 

"Nowhere to go"

Posted by Lizelle Pool on Tuesday, April 19, 2011, In : April 2011 
7 Rounds of:

10 Modified renegade rows
10 Alternating shoulder press
20 Mountain climbers
10 1 Arm bent over row
30 2 Handed kettlebell swings
Continue reading ...
 

"Leisure"

Posted by Lizelle Pool on Tuesday, March 29, 2011, In : March 2011 
50 Burpees

Then:
4 Rounds of:
20 Sumo deadlift with high pull
15 Military press
20 Squats
15 1 Arm bent over rows
40 Second plank

Continue reading ...
 

"Construction"

Posted by Lizelle Pool on Tuesday, March 15, 2011, In : March 2011 
7 Rounds of:
21/18/15/12/10/8/6 reps of:

1 Arm KB swing - Left
1 Arm KB swing - Right
Push ups
2 Handed KB swings
Reverse lunges - Left
Reverse lunges - Right
Burpees
Continue reading ...
 

"Body of steel"

Posted by Lizelle Pool on Friday, February 4, 2011, In : February 2011 
10 Rounds of:

5 Reverse lunges (left/Right)
5 Push ups
5 Jumping lunges
5 Loaded step ups
5 1 Arm bent over rows
20 Swings
Continue reading ...
 

"Roll over"

Posted by Lizelle Pool on Wednesday, January 19, 2011, In : January 2011 
7 Rounds of:

8 Push ups
40 Second plank
12 Pull overs (on the floor)
10 1 Arm bent over rows
20 Kettlebell swings
Continue reading ...
 

"Chilly bean 2"

Posted by Lizelle Pool on Tuesday, January 18, 2011, In : January 2011 
5 Minute skipping

Then:
3 Rounds of 15/10/10 reps:
Band lateral pulldowns
Stability ball push ups
Stationary lunges
1 Arm KB/DB row
Stability ball alternating shoulder press
Bulgarian split squats

End it off with a 10 minute interval run (1 minute hard/1 minute easy)
Continue reading ...
 

"Chopper"

Posted by Lizelle Pool on Monday, June 28, 2010, In : June 2010 
4 Rounds of:

200m Run
5 Snatches (L/R)
10 1 Arm DB press
10 Reverse lunges (L/R)
5 Burpees
Continue reading ...
 

"Where is wonderland?"

Posted by Lizelle Pool on Friday, June 18, 2010, In : June 2010 
Do as many rounds as you can in 15 minutes:

5 Jumping pull ups
10 Bent over rows
10 Sit ups

No legs today, they must be dead after yesterday's workout!
Continue reading ...
 
 

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