Showing Tag: "outs" (Show all posts)

"Bodyguard"

Posted by Lizelle Pool on Wednesday, August 27, 2014, In : August 2014 
5 Rounds of: 30 seconds work/20 seconds rest

Shoulder dislocations 
Stick ups
Snatches - left
Snatches - right
KB racked front squat - left
KB racked front squat - right
Pike push ups
TRX rows
Walkouts
Stick overhead squats
Continue reading ...
 

"Puff it up"

Posted by Lizelle Pool on Thursday, January 9, 2014, In : January 2014 
1km row

10 Deadlifts
10 Push ups
x5

15 Stability ball roll outs
20 Kettlebell swings
x5
Continue reading ...
 

"Welcome back"

Posted by Lizelle Pool on Tuesday, April 26, 2011, In : April 2011 
It is always with vigour and urge that we do workouts after some layoffs. If you had a layoff during all these public workouts, you will enjoy this one.

Round 1:

Choose any cardio activity of your choice and do:
3 x 5 minute intervals - all out effort on this.
Rest 3 minutes between intervals

Round 2:

20 Reverse lunges (each leg)
20 TRX pulls
50 Step ups/box jumps
100 Skips
30 Dips
30 Ins and outs
50 KB swings
1 Minute plank
20 Snatches (each arm)
25 Deadlifts
30 Burpees
10 Stair accents and decents (up and d...
Continue reading ...
 

"Deep heat"

Posted by Lizelle Pool on Friday, April 8, 2011, In : April 2011 
500 Skips

Then:
5 Rounds of:
10 Burpees
10 Push ups
10 Deadlifts
10 Box jumps
5 Turkish get ups (each side)

500 Skips
Continue reading ...
 

"Easy under"

Posted by Lizelle Pool on Tuesday, March 1, 2011, In : February 2011 
Continuing our recovery workouts for the week with this one.

8 Rounds of 20 seconds on, 10 seconds off:

TRX squat and pull

Then:
5 Rounds of 30 seconds on, 30 seconds off:
TRX pull and bicep combo
Plank
Boat pose
Stability ball hamstring curls
Stability ball roll outs

Continue reading ...
 

"Airborn"

Posted by Lizelle Pool on Wednesday, February 23, 2011, In : February 2011 
4 Rounds of:

30 Seconds of work followed by 30 seconds of rest of:

Thrusters
Mountain climbers
Loaded step ups (30 seconds each leg, rest 30 seconds between legs)
Plank ups
Airborn Heismann
Alternating shoulder press
Plank
2 Handed KB swing
Reverse lunges
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 ...
 

"Feather duster"

Posted by Lizelle Pool on Thursday, February 10, 2011, In : February 2011 
Do the following 2 exercises continues for 5 rounds without stopping inbetween:

10 Push ups
30 seconds downward facing dog

Then:
4 Rounds of:
20 Kettlebell swings
20 Mountain climbers
20 Deadlifts
Continue reading ...
 

"Old school"

Posted by Lizelle Pool on Monday, February 7, 2011, In : February 2011 
5 Rounds 10 Reps each of:

Bulgarian split squats - left
Bulgarian split squats - right
Pull ups
Goblet squat
Push ups
Stability ball roll outs

Continue reading ...
 

"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

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 ...
 

"Classic"

Posted by Lizelle Pool on Monday, January 17, 2011, In : January 2011 
8 Rounds of:

10 Back squats
10 Shoulder press
10 Deadlifts


Continue reading ...
 

"Doorstopper"

Posted by Lizelle Pool on Thursday, January 13, 2011, In : January 2011 
10 x 100m sprints
30 Seconds rest between sprints

Then:
3 Rounds of:
10 Burpees
10 Dips
10 Push ups
10 Bent over rows
Continue reading ...
 

"Pumpkin pie"

Posted by Lizelle Pool on Wednesday, January 12, 2011, In : January 2011 
Ladder Kettlebell swings:
5 Rounds of 10/20/30/40 2 handed KB swings, rest as needed between sets

Then:

7 Rounds of 7 reps each of:

Sumo deadlift with high pull

Thrusters
Continue reading ...
 

"Fashion statement"

Posted by Lizelle Pool on Monday, January 10, 2011, In : January 2011 

3 Rounds of 1 minute on 15 seconds transition between exercises:

Goblet squats
Mountain climbers
1 Arm kettlebell swings
T- push ups
Reverse lunges (loaded)
Bent over rows
Stationary lunges (30 seconds each leg)
Renegade rows
Step ups (30 seconds each leg)
Thrusters


Continue reading ...
 

"Missing link"

Posted by Lizelle Pool on Saturday, January 8, 2011, In : January 2011 
4 Rounds of:

20 Deadlifts
15 Push ups
10 Thrusters
5 Burpees
Continue reading ...
 

"Bulldog"

Posted by Lizelle Pool on Tuesday, September 14, 2010, In : September 2010 
5 Rounds of:

10 Bulgarian split squats right leg
10 Bulgarian split squats left leg
10 Goblet squats
10 Push ups
10 Pull ups
10 Stability ball roll outs
Continue reading ...
 

"Frontier"

Posted by Lizelle Pool on Monday, September 13, 2010, In : September 2010 
1.6km run

Then:
3 Rounds of:
10 Decline push ups
10 Bulgarian split squats
10 Stability ball roll outs

10 Minutes cycle:

Then:
3 Rounds of:
10 Deadlifts
10 Straight arm pulldowns
1 Minute plank
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 ...
 

"Edge ahead"

Posted by Lizelle Pool on Tuesday, July 6, 2010, In : July 2010 
6 Rounds of 15 reps each of:

Goblet sumo squats
Swings
Floor DB press
Dips
Continue reading ...
 

"24"

Posted by Lizelle Pool on Monday, July 5, 2010, In : July 2010 
8 Rounds - Alternating between 20 reps and 10 reps rounds:

Sumo deadlift high pull
Bulgarian split squats
Incline push ups
30 Second plank

Make sure the weight you use on the 10 rep rounds are heavier than the 20 rep rounds.
Continue reading ...
 

"Quarter of a day"

Posted by Lizelle Pool on Thursday, July 1, 2010, In : July 2010 

6 x 200m run
2 Minutes rest between sprints

Then:
4 Rounds of:
15 Frog push ups
30 Mountain climbers
15 Dips
30 Stability ball roll outs


Continue reading ...
 

"Do it MY WAY"

Posted by Lizelle Pool on Tuesday, June 29, 2010, In : June 2010 
Run:

All out efforts of:
1km run
2Minutes rest
600m run
2 Minutes rest
400m run
1 Minute rest
200m run
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 ...
 

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 ...
 

"United"

Posted by Lizelle Pool on Saturday, June 12, 2010, In : June 2010 
As many rounds as you can do in 20 minutes of:

20 KB/DB swings
10 Goblet squats/normal sqauts
5 Push ups
Continue reading ...
 

"Big ears"

Posted by Lizelle Pool on Monday, June 7, 2010, In : June 2010 
5 Rounds 20 Reps of:

KB/DB alternating presses
Squats
Supine pull ups
Windmills
Stationary lunges
Continue reading ...
 

"No can do"

Posted by Lizelle Pool on Wednesday, June 2, 2010, In : June 2010 
20 Continuous minutes of:

45 seconds skip
45 seconds KB/DB swings

Allow 15 Seconds for transition
Continue reading ...
 

"Monday Damages"

Posted by Lizelle Pool on Monday, May 31, 2010, In : May 2010 

4 Rounds 20 reps/4 Rounds 10 reps of:

Supine pull ups
Deadlifts
Snatches
30 Second plank

Make sure you make the weight heavier when you do the rounds of 10 reps


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 ...
 

"Pillow"

Posted by Lizelle Pool on Monday, May 24, 2010, In : May 2010 
4 Round - 20 reps of:
Push press
Plank - 30 seconds
Bulgarian split squats
Dips

Then:
4 Rounds - 10 reps  of the same exercises, make sure you increase the weight!
Continue reading ...
 

"Pins and needles"

Posted by Lizelle Pool on Friday, May 21, 2010, In : May 2010 
A quick one today.
Do as many rounds as possible in 20 minutes, alternating between the two exercises.
45 seconds of work/45 seconds of rest of:

Burpees
Step running
Continue reading ...
 
 

Tags

Categories

blog comments powered by Disqus