Showing Tag: "press" (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 ...
 

"The master"

Posted by Lizelle Pool on Wednesday, August 20, 2014, In : August 2014 
6 Rounds of:

10 Thrusters
10 BB bench press
10 Single arm bent over rows
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 ...
 

"A one sided affair"

Posted by Lizelle Pool on Thursday, April 28, 2011, In : April 2011 
Round 1:

Foam rolling for 5 minutes to get rid of all the niggles and get the body prepared for your workout.

Round 2:

10 Push press (L)
10 Suitcase deadlift (weight in left hand)
10 1 arm TRX pulls (left hand)
10 Push press (R)
10 Suitcase deadlift (weight in right hand)
10 1 arm TRX pulls (right hand)

x 6

Round 3:

1500m row, all out effort!
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 ...
 

"Vitality"

Posted by Lizelle Pool on Wednesday, April 13, 2011, In : April 2011 


3 Rounds:
30 seconds - 30 seconds - 60 seconds
Swing left - Swing right - plank

3 Rounds of:
30 seconds -30 seconds - 60 seconds
Press - Press - Swing (2 handed)

3 Rounds:
30 seconds - 30 seconds - 60 seconds
Lunge left - Lunge right - Mountain climbers
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 ...
 

"Bend like steel"

Posted by Lizelle Pool on Monday, April 4, 2011, In : April 2011 
8 Rounds of 21/18/15/12/10/9/6/3 reps of:

Push ups
TRX pulls
KB swings
40 Second plank
Rocca press
Squats
Continue reading ...
 

"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 ...
 

"Donkey ears"

Posted by Lizelle Pool on Wednesday, March 30, 2011, In : March 2011 
400m Run
10 Push ups
40 Mountain Climbers

200m Run
20 Push ups
10 Jumping lunges

400m Run
10 Push ups
20 Push press

200m Run
20 Squats
40 Mountain climbers
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 ...
 

"Coolio"

Posted by Lizelle Pool on Thursday, March 24, 2011, In : March 2011 
1.6km run

Then:
7 Rounds of 7 reps each of:

Push press
Sumo deadlift with high pull
Thrusters

Then:
Cycle 3km all out effort
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 ...
 

"TRX trouble"

Posted by Lizelle Pool on Wednesday, March 9, 2011, In : March 2011 
30 seconds on/30 seconds off:

4 Rounds of:

TRX single leg squats - left
TRX single leg squats - right
Balance lunge - left
Balance lunge - right
Single leg ball hamstring curl - left
Single leg ball hamstring curl - right
TRX chest press
TRX row
TRX shoulder raise
TRX bicep curl
TRX tricep press

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 ...
 

"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 ...
 

" Force feedback"

Posted by Lizelle Pool on Wednesday, February 9, 2011, In : February 2011 
7 Rounds, 7 Reps of:

Military press
Military push ups
Pull ups

Complete one exercise before you move on to the next.

Then
3km row
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 ...
 

"Robot party"

Posted by Lizelle Pool on Monday, January 31, 2011, In : January 2011 
40 Seconds of work/ 20 seconds of rest
5 Rounds:

Weighted step ups left
Weighted step ups right
Floor DB press
Plank
Alternating shoulder press

1 minute rest between rounds
Continue reading ...
 

"Desperate"

Posted by Lizelle Pool on Thursday, January 27, 2011, In : January 2011 
5 Rounds of:

400m Run
15 Bent over rows
15 Alternating shoulder press
10 Burpees
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 ...
 

"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 ...
 

"Toxic waste dump"

Posted by Lizelle Pool on Thursday, September 30, 2010, In : September 2010 
10 Rounds of 10 swings - 15 seconds rest between rounds - use a heavy bell for this!

Then:

5 Rounds of:
2 Turkish get ups each side
15 Jumping lunges
15 Modified renegade rows
15 Alternating shoulder press
15 Thrusters
15 Dips
Continue reading ...
 

"No quitting today"

Posted by Lizelle Pool on Wednesday, September 29, 2010, In : September 2010 
6 Rounds: 45 seconds per exercise, 15 seconds for transition. 1 minute rest between rounds

Squats
RDL
Skipping
Floor DB press
KB swings
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 ...
 

"Edge ahead"

Posted by Lizelle Pool on Tuesday, September 21, 2010, In : September 2010 
6 Rounds of:

15 Goblet sumo squats
15 Single arm kb swings
15 DB floor press
15 Dips
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 ...
 

"Try me"

Posted by Lizelle Pool on Monday, September 6, 2010, In : September 2010 
On the minute, every minute for 20 minutes:

5 DB squat press/DB thruster
5 Mountain climbers (L/R)
5 Reverse lunges (L/R)
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 ...
 

"Pure life"

Posted by Lizelle Pool on Monday, August 30, 2010, In : August 2010 
7 Rounds of 7 reps of:

Squats
Alternating DB press

Then:
2km run
Continue reading ...
 

"Serum"

Posted by Lizelle Pool on Thursday, August 26, 2010, In : August 2010 
7 Rounds of:

10 KB squat + press
20 Mountain climbers
10 Push ups
20 Mountain climbers
10 Supine pull ups
20 Mountain climbers
Continue reading ...
 

"Poison benefits"

Posted by Lizelle Pool on Monday, August 23, 2010, In : August 2010 

4 Rounds of:
15 Sumo deadlift with high pulls
12 BB shoulder press
10 Push ups
40 Mountain climbers
40 Second plank
20 Jumping lunges
15 Reverse lunges (L/R)


Continue reading ...
 

"Bullet"

Posted by Lizelle Pool on Thursday, August 19, 2010, In : August 2010 
6 Rounds of:
12 Floor DB press
1 Min skip
20 Mountain climbers
12 Squats
1 Min skip
12 Sumo deadlift with high pull
Continue reading ...
 

"Nible"

Posted by Lizelle Pool on Wednesday, August 18, 2010, In : August 2010 
5 Rounds of:

10 Dips
10 Step ups (L/R)
10 Alternating shoulder press
10 DB Stiff leg deadlift
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 ...
 

"Nowhere but here"

Posted by Lizelle Pool on Thursday, August 12, 2010, In : August 2010 
3 x 45 second planks

Then:
3 Rounds of:
25 Squats
10 Plank ups
25 Dips
10 Overhead lunges (L/R)
25 Incline push ups
10 Alternating shoulder press
Continue reading ...
 

"AC"

Posted by Lizelle Pool on Monday, July 26, 2010, In : July 2010 
Well done Alberto Contodor on winning the Tour de France for the 3rd time.

3 Rounds of:
30 Knees to chest
30 Jumping lunges
30 Dips
30 Squats
30 DB press
30 Swings
Continue reading ...
 

L.O.

Posted by Lizelle Pool on Monday, July 19, 2010, In : July 2010 
Well done Louis Oosthuizen on winning the Open Championship yesterday!

7 Rounds of 21 reps of:

Dips
Deadlifts
Alternating DB press

Continue reading ...
 

"Power booster"

Posted by Lizelle Pool on Wednesday, July 14, 2010, In : July 2010 
5 x 1 minute skipping.
Rest 1 minute between rounds

Then:
4 Rounds 15 reps of:
Supine pull ups
Alternating DB press
Step ups (L/R)
Dips
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 ...
 

"Control Alt Delete"

Posted by Lizelle Pool on Wednesday, July 7, 2010, In : July 2010 
5 Rounds of:

10 Bent over DB rows
1 Minute skip
10 Alternating shoulder press
5 Snatches
1 Minute skip
20 Swings
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 ...
 

"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 ...
 

"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 ...
 

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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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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