Showing Tag: "row" (Show all posts)

"Lose it, love it"

Posted by Lizelle Pool on Thursday, October 2, 2014, In : October 2014 
5 Roundso f:

25 Burpees
20 Lunges
15 Bent over rows
10 Push ups
5 Goblet squats
Continue reading ...
 

"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 ...
 

"Whoa"

Posted by Lizelle Pool on Tuesday, August 26, 2014, In : August 2014 
500m row
Rest 1 min
x6

Then:

5 Rounds of 40 seconds work/20 seconds rest of:

Single arm KB swing - left
Single arm KB swing - right
TRX push ups
TRX pulls
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 ...
 

"Work it hard"

Posted by Lizelle Pool on Thursday, April 24, 2014, In : April 2014 
3km row

Then:

Ladder sandbag session: 
10/9/8/7/6/5/4/3/2/1 reps of:

Sandbag high pulls
Sandbag clean and press

Then:

5/6/7/8/9/10 reps of:
Single arm KB swings - each arm (alternating arms)

10/9/8/7/6/5/4/3/2/1 reps of:
Single arm KB swings - each arm (alternating arms)
Continue reading ...
 

"Next step"

Posted by Lizelle Pool on Tuesday, November 5, 2013, In : November 2013 
Today's workout is all about pulling, no pushing in this workout.

10 Snatches L/R
10 Double KB bent over rows
x4

5 Heavy KB snatches L/R
10 High pulls
x4

10 Single leg RDL L/R
20 TRX rows
x4
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 ...
 

"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 ...
 

"Grace"

Posted by Lizelle Pool on Wednesday, April 6, 2011, In : April 2011 
Choose any of the following: Swim/Bike/Run/Row:

20 Minutes - all out effort.
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 ...
 

"Endure me"

Posted by Lizelle Pool on Wednesday, March 23, 2011, In : March 2011 
As many reps as possible in 20 minutes of:

800m Run (Swap the run for 500m row if you want)
40 Kettlebell swings
20 Goblet squats
Continue reading ...
 

"Devious diva"

Posted by Lizelle Pool on Wednesday, March 16, 2011, In : March 2011 
Day 3 of Kettlebell week is upon us! How you holding up?

As many rounds as possible in 20 minutes of:

200m Run
10 KB goblet squats
10 Modified renegade row (L/R)
20 KB swings
Continue reading ...
 

"Row"

Posted by Lizelle Pool on Friday, March 11, 2011, In : March 2011 
3 km row - row for time, in other words see how fast you can row 3km

Have fun!
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 ...
 

"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 ...
 

"Rate your fate"

Posted by Lizelle Pool on Tuesday, February 22, 2011, In : February 2011 
2km Row
20 Burpees
1km Row
20 Burpees
500m Row
20 Burpees
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 ...
 

"Mickey"

Posted by Lizelle Pool on Friday, February 11, 2011, In : February 2011 
4 Rounds of:

500m row
400m run
20 Push ups
20 Jumping lunges
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 ...
 

"Rusty meltdown"

Posted by Lizelle Pool on Tuesday, February 1, 2011, In : February 2011 
5 Rounds of:

15 Deep squats
500m row
25 Stability ball roll ins
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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"Black pepper"

Posted by Lizelle Pool on Friday, September 17, 2010, In : September 2010 
500m Row
1 Min plank
500m Row
1 Min plank
15 Push ups
500m Row
1 Min plank
15 Push ups
15 Squats
500m Row
1 Min plank
15 Push ups
15 Squats
15 Plank ups
Continue reading ...
 

"War machine"

Posted by Lizelle Pool on Thursday, September 2, 2010, In : September 2010 
7 Rounds of:
10 Bulgarian split squats
15 Dips
15 Hanging knee raises
10 Bent over rows
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 ...
 

"Pint"

Posted by Lizelle Pool on Friday, August 20, 2010, In : August 2010 

Swim/Cycle/Row/Run:

4 x 4 minute intervals
2 Minutes rest between intervals.
As hard and as fast as you can go during the 4 minute intervals


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 ...
 

"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
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 ...
 

"Watch your back"

Posted by Lizelle Pool on Thursday, July 15, 2010, In : July 2010 
10 Bear crawls
10 Alternating bent over rows x 3 rounds
10 Bear crawls
10 Bent over rows x 3 rounds
10 Bear crawls
10 Renegade rows x 3 rounds
10 Bear crawls
15 Single arm bent over rows x 3 rounds
10 Bear crawls
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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"Ma se kinders"

Posted by Lizelle Pool on Wednesday, June 9, 2010, In : June 2010 
4 Minute tabata style squats.
20 Seconds of work, 10 seconds of rest, 8 rounds

Then:
4 Rounds of:
10 Dips
10 Incline push ups
10 Upright rows
40 Second planks
Continue reading ...
 

"Whenever you can"

Posted by Lizelle Pool on Tuesday, June 1, 2010, In : June 2010 
Do 2 exercises right after each other without any rest between them for 3 rounds then rest 2 minutes and move on to the next 2 exercises.

10 reps for each exercise

1A Thrusters
1B Bent over rows

2A Stationary lunges
2B Kettlebell high pulls

3A Push ups
3B Kettlebell swings

4A Side to side hops
4B Jumping lunges
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 ...
 

"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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