Showing Tag: "clean" (Show all posts)

"Inverted"

Posted by Lizelle Pool on Tuesday, October 7, 2014, In : October 2014 
40 Seconds of work/20 seconds of rest x 10

KB swings

Then:

15 Seconds of work/15 seconds of rest:

KB snatch - alternate arms each time
x 20

Then:

For 10 minutes:

Alternating KB clean and press - switch every rep
See how many reps you can get in 10 minutes
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 ...
 

"New Life"

Posted by Lizelle Pool on Thursday, August 28, 2014, In : August 2014 
1km run

10/10/10/10/10 reps of:

Barbell RDL
10 Push ups

6/6/6/6/6 reps of:

Barbell cleans



Continue reading ...
 

"Oega Boega"

Posted by Lizelle Pool on Monday, August 22, 2011, In : April 2011 
5 Rounds of:

10 Alternating shoulder press
10 Lunge with bicep curls
10 DB Clean and Press with burpee

Then:
5 mins skip
5 mins KB swings
Continue reading ...
 

"Score"

Posted by Lizelle Pool on Thursday, August 18, 2011, In : April 2011 
10 Minute all out effort cycle

Then:
As many rounds as possible in 8 minutes of:
7 Sandbag zecher squats (if you don't have a sandbag a normal goblet squat is fine)
7 TRX rows

Then:
3 Rounds of:
15 KB swings
10 Burpee with clean and press (using the sandbag or 2 DB's)
Continue reading ...
 

"Statement"

Posted by Lizelle Pool on Tuesday, April 12, 2011, In : April 2011 
500 Skips

10 Turkish Get Ups each side

Then:
5 Rounds of:

10 Renegade rows (each side)
15 Dips
10 Alternating shoulder press
10 Cleans each side

Then:
10 x10 Swings
Continue reading ...
 

"Extreme rush"

Posted by Lizelle Pool on Monday, March 14, 2011, In : March 2011 
Welcome to kettlebell week!
This week we are going to mainly use kettlebells for our awesome workouts.
Enjoy!

6 Rounds of:
25 2 handed KB swings
50 Skips
10 Push ups
10 KB clean and press (left/right)
50 Skips
10 KB snatches (left/right)
Continue reading ...
 

"Mood boost"

Posted by Lizelle Pool on Monday, February 21, 2011, In : February 2011 
5 x 5 Workout:
Do 5 rounds of 5 repetitions of each exercise, do it in a circuit fashion:

Clean and press
Dive bomber push up
Bent over one arm row
Step ups
Continue reading ...
 

"Black swan"

Posted by Lizelle Pool on Monday, February 14, 2011, In : February 2011 
100's:

10 1 Arm swing left
10 1 Arm swing right
10 Alternating swings
10 Cleans left
10 Cleans right
10 Press left
10 Press right
10 Snatch left
10 Snatch right

Then:
3 Rounds of:
20 Dips
20 Step ups
20 Push ups
20 Pull ups
20 Bulgarian split squats
20 Box jumps
Continue reading ...
 

"Shoulder boulder"

Posted by Lizelle Pool on Wednesday, February 2, 2011, In : February 2011 
5 Rounds of 5 reps each of:

Push press
Clean and press
Snatch

Complete one exercise before moving on to the next
Finish off with a 1km run - as fast as you can
Continue reading ...
 

"Phat"

Posted by Lizelle Pool on Monday, September 27, 2010, In : September 2010 
Complete rounds start with one reps each and work all the way up to 10 reps:

Single arm swings
Clean and press
Snatch
Reverse lunge

Continue reading ...
 

"Crunch"

Posted by Lizelle Pool on Tuesday, September 7, 2010, In : September 2010 
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts
BB press
Cleans
Continue reading ...
 

"Ruthless truth"

Posted by Lizelle Pool on Friday, September 3, 2010, In : September 2010 
6 Rounds of:
200m run
10 Stability ball roll ins with push up
10 Windmills
10 Clean and press
Continue reading ...
 

"Awesome twosome"

Posted by Lizelle Pool on Tuesday, August 31, 2010, In : August 2010 
3 Rounds of:
10 single arm KB snatch
10 Glide reverse lunges
20 2 Arm KB high pulls
10 Push ups
10 2 Arm KB snatch
10 Surrenders
10 2 Arm KB clean and press
20 Russian twists
40 Second plank
200m run/sprint
Continue reading ...
 

"Party people"

Posted by Lizelle Pool on Monday, August 16, 2010, In : August 2010 
6 Rounds of:

10 2 Handed swings
5 Single handed swings (L/R)
10 Alternating swings
5 Snatches (L/R)
5 Clean and press (L/R)
5 Reverse lunges (L/R)
10 Bent over rows
Continue reading ...
 

"Waistland"

Posted by Lizelle Pool on Tuesday, July 20, 2010, In : July 2010 
7 Rounds of 8 reps each of:

Modified renegade rows
Jumping lunges
Cleans
Squats
Continue reading ...
 

"Shape"

Posted by Lizelle Pool on Tuesday, July 13, 2010, In : July 2010 
4 Rounds of:

30 Mountain climbers
30 Squats
30 DB/KB swings
30 Clean and press
30 Hanging knee raises
Continue reading ...
 

"Barking up the wrong tree"

Posted by Lizelle Pool on Wednesday, June 30, 2010, In : June 2010 

7 Rounds, 5 reps each of:

KB Swings
KB Snatches
KB Clean and press
KB Step ups (1 KB in racked position)
KB Reverse lunge (1 KB in racked position)
KB Bent over row

Rest 2 - 3 minutes between rounds, you'll need it!


Continue reading ...
 

No jelly belly"

Posted by Lizelle Pool on Wednesday, June 23, 2010, In : June 2010 
1km run
3km cycle

Then:
8 Rounds of:
15 1 Arm KB/DB swings
10 Double KB/DB clean and press
5 Push ups
5 Box jumps
Continue reading ...
 

"Bring on the world cup"

Posted by Lizelle Pool on Thursday, June 10, 2010, In : June 2010 
6 Rounds of:
10 Doulbe KB clean and press (or barbell clean and press)
100 Skips
20 Swings
10 Single snatches (L/R)
100 Skips
20 Swings
Continue reading ...
 

"Ruthless truth"

Posted by Lizelle Pool on Thursday, May 27, 2010, In : May 2010 

6 Rounds of:
200m run
10 Stability ball roll in with push ups
10 Windmills
10 Clean and press


Continue reading ...
 

"90%"

Posted by Lizelle Pool on Tuesday, May 25, 2010, In : May 2010 
3 x 400m sprint - rest 90 seconds between sprints
2 x 200m sprint - rest 60 seconds between sprints

Then:
4 Rounds of:
10 Snatches
10 Pistols

4 Rounds of:
10 Clean and press
10 Jumping lunges

4 Rounds of:
10 Supine pull ups
10 Push ups
Continue reading ...
 

"Fast, furious, fantastic"

Posted by Lizelle Pool on Thursday, May 20, 2010, In : May 2010 
Kettlebell ladder workout:
Do exercise 1, rest 30 seconds, do exercise 1 and 2, rest 30 seconds and continue till last exercise

1 Arm swing left
1 Arm swing right
1 Arm high pull left
1 Arm high pull right
1 Arm clean left
1 Arm clean right
Continue reading ...
 

"Royal Marine challenge"

Posted by Lizelle Pool on Wednesday, May 19, 2010, In : May 2010 
10 Minute row

Then:
Round 1 - 15 reps/Round 2: 10 reps/Round 3: 5 reps
Go heavier on every round.
Do 3 cycles

Swings
High pulls
Clean and press
Snatch
Squat

End off with a 5km cycle for time

Continue reading ...
 

"Stardust"

Posted by Lizelle Pool on Wednesday, May 19, 2010, In : May 2010 
20 Minute run
Record best distance in 20 minutes

Then:
30/20/10/10/20/30 reps of:
Dips
BB clean and press
Supine pull ups
Continue reading ...
 
 

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