Showing Tag: "balls" (Show all posts)

"Fantastic Friday"

Posted by Lizelle Pool on Friday, April 1, 2011, In : April 2011 
2 Rounds of:

20 Burpees
20 TRX pulls
20 Slamballs
20 Box jumps
20 Kettlebell swings
20 Military press
20 Dips
10 Push ups
Continue reading ...
 

"Joyride"

Posted by Lizelle Pool on Thursday, March 31, 2011, In : March 2011 
400m Run
10 Push ups
40 Mountain climbers
20 Slamballs

200m Run
20 Push ups
10 Jumping Lunges
20 Slamballs

400m Run
10 Push ups
20 Push press
20 Slamballs

200m Run
20 Squats
40 Mountain climbers
20 Slamballs
Continue reading ...
 

"Protea Torture"

Posted by Lizelle Pool on Monday, March 28, 2011, In : March 2011 
We here in South Africa are all loyal sport supporters and if your cricket team breaks your heart like the Proteas did on Friday night in the quarter finals of the cricket world cup, we are sad. So to get rid of our sadness/anger, I have deviced this evil one...

1.6km run

4 Rounds of:

20 Push ups
50 Swings
25 Wall balls
10 Box jumps

1.6km run

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"Sky high"

Posted by Lizelle Pool on Tuesday, March 8, 2011, In : March 2011 
3 Rounds of:
10 Bodyweight jumping squats
30 Second wall sit

Then:
3 Rounds of:
10 Jumping lunges (each leg)
10 Reverse lunges (each leg)

Then:
3 Rounds of:
10 Plyometric push ups
25 Wall balls

Then:
3 Rounds of:
10 Burpees
10 Step ups (each leg)


Continue reading ...
 

"Deadly intent"

Posted by Lizelle Pool on Friday, February 25, 2011, In : February 2011 

2 Rounds of:
200m Row
400m Run
30 Thrusters
30 Wall balls
30 Box jumps
20 Push ups
20 Dips
20 Jumping lunges
40 Seconds plank


Continue reading ...
 

"Tabata Friday"

Posted by Lizelle Pool on Friday, February 18, 2011, In : February 2011 

Tabata - 20 seconds of work, followed by 10 seconds of rest for 8 rounds.
If you can not time yourself - 8 repetitions followed by 10 seconds of rest

Slamballs
Kettlebell swings
Goblet squats
Jumping jacks
Reverse lunges
Burpees
TRX Pull ups
Push ups


Continue reading ...
 

"Flipper"

Posted by Lizelle Pool on Tuesday, February 15, 2011, In : February 2011 

7 Rounds of:

100m sprint
20 Wall balls
10 Bulgarian split squats
5 Pull ups


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"Comeback"

Posted by Lizelle Pool on Friday, January 21, 2011, In : January 2011 
4 Rounds of:

25 Wall balls
20 Dips
15 Push ups
10 Jumping lunges
5 Burpees

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"Monkey brain"

Posted by Lizelle Pool on Friday, January 14, 2011, In : January 2011 

7 Rounds of:
200m Row
10 Wall balls
10 Jumping lunges
10 Burpees


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"Juggernaut"

Posted by Lizelle Pool on Thursday, January 6, 2011, In : January 2011 
1 Minute rounds of:

Wall balls
Reverse lunges
Mountain Climbers

Rest 1 minute between rounds
Complete 5 rounds
Continue reading ...
 

"Army of two"

Posted by Lizelle Pool on Wednesday, September 1, 2010, In : September 2010 
4 Rounds of:
500m row
200m run
20 Wall balls
10 Goblet squats
10 Push ups
Continue reading ...
 

"Ginger snap"

Posted by Lizelle Pool on Thursday, July 29, 2010, In : July 2010 
4 Rounds of:
500m row
30 Second plank
30 Second wall sit
15 Slamballs
200m run
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"No nonsense"

Posted by Lizelle Pool on Friday, July 23, 2010, In : July 2010 
5 Rounds of:

5 Pistols (L/R)
10 Suspension muscle ups
5 Bosu push ups
20 Wall balls

Continue reading ...
 

"Mouse trap"

Posted by Lizelle Pool on Thursday, June 24, 2010, In : June 2010 
3 Rounds of:
500m row
50 Wall balls
40 Walking lunges
30 Seconds plank
20 Dips
10 Glide slide outs
Continue reading ...
 

"Just cause"

Posted by Lizelle Pool on Monday, June 21, 2010, In : June 2010 
150 Wall balls

Then:
3 Rounds of 21-21-21 reps of:

Military press
Side step ups
KB/DB high pulls
Stationary lunges

Continue reading ...
 

"Massive spaceball"

Posted by Lizelle Pool on Tuesday, June 15, 2010, In : June 2010 
2 Rounds:
50 Skips
50 Slamballs
40 Squats
40 Sit ups
30 Hanging knee raises
30 Mountain climbers
20 Stationary lunges
20 Modified T-push ups
10 Modified renegade rows
10 Push ups


Continue reading ...
 

"Godric"

Posted by Lizelle Pool on Monday, May 17, 2010, In : May 2010 
5 Push ups
10 Jumping lunges
10 Wall balls

20 rounds in 20 minutes.
You have to complete all three exercises in 1 minute - use the time that is left for recovery.
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"Dangerous"

Posted by Lizelle Pool on Friday, December 18, 2009, In : December 2009 
200 Swings, 2 handed, left, right and alternating

Then:
7 Rounds of:
20 Deadlifts
20 Wall balls
20 Swings
20 Snatches L/R
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"V"

Posted by Lizelle Pool on Tuesday, November 24, 2009, In : November 2009 
30 Thrusters
30 Wall balls
30 Slamballs
30 Push ups
30 Sit ups
30 Box jumps
30 Jumping pull ups
30 Jumping lunges
2km Run
Continue reading ...
 

"Rolls Royce"

Posted by Lizelle Pool on Friday, November 6, 2009, In : November 2009 
3 Rounds of:
500m row
200m run
30 Slamballs
30 Wallballs
30 Box jumps
Continue reading ...
 
 

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