Showing Tag: "running" (Show all posts)

"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 ...
 

"Violent activity"

Posted by Lizelle Pool on Monday, August 25, 2014, In : August 2014 
1km run

6/6/6/3/3/3 reps of:

Deadlifts

3 Rounds of:

10 Deadlifts
10 Push ups
10 Snatches - each arm

1km run
Continue reading ...
 

"Leggy"

Posted by Lizelle Pool on Thursday, August 21, 2014, In : August 2014 
1km run

10 Box push ups - both hands on a different box to get a deeper push up
10 Single leg RDL
x4

10 Box dips
15 TRX hamstring curls
x4

10 TRX flies
10 TRX reverse lunges - back leg in trx
x4
Continue reading ...
 

"Win the contest"

Posted by Lizelle Pool on Tuesday, April 29, 2014, In : April 2014 
Some running today:

3 Rounds of:

1 min run/1 min rest
2 mins run/2 mins rest
3 mins run/3 mins rest


Continue reading ...
 

"Total smurfin'"

Posted by Lizelle Pool on Friday, August 19, 2011, In : August 2011 
2.5km run
50 Burpees
2.5km run
Continue reading ...
 

"Rapid"

Posted by Lizelle Pool on Wednesday, July 27, 2011, In : July 2011 
6 x 200m run
1 Minute rest between intervals,

Then:
4 x 400m run
1:30 minute rest betweeen intervals
Continue reading ...
 

"Never do it alone"

Posted by Lizelle Pool on Wednesday, April 27, 2011, In : April 2011 
Alright, so with this beautiful public holiday today, grab yourself a training partner, it is always better to train with someone that can help you through the difficult parts and celebrate with you when you are all done!

Round 1:

1km run

Round 2:
5 Push ups (variations can be done in every round)
10 TRX pulls (or normal pull ups for the very brave)
10 Front squats

x 10

Round 3:
Do some foam rolling to get all the knots out of your muscles.
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 ...
 

"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 ...
 

"Rox"

Posted by Lizelle Pool on Friday, March 18, 2011, In : March 2011 
5 Rounds of:

400m Run
25 Kettlebell swings
10 Burpees
Continue reading ...
 

"Collected"

Posted by Lizelle Pool on Friday, March 4, 2011, In : March 2011 
Easy 2.4km run
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 ...
 

"Roar"

Posted by Lizelle Pool on Thursday, February 24, 2011, In : February 2011 
1km run
Rest 2 minutes
800m run
Rest 2 minutes
600m run
Rest 2 minutes
400m run
Rest 1 minute
200m run
Rest 30 seconds
100m run
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 ...
 

"Chilly bean"

Posted by Lizelle Pool on Friday, August 27, 2010, In : August 2010 
10 Minutes of easy running

3 Rounds of:
10 Push ups
10 Bulgarian split squats
10 Dips

10 Minutes cycling

3 Rounds of:
10 Push ups
10 Bulgarian split squats
10 Dips

Continue reading ...
 

"Runaway"

Posted by Lizelle Pool on Friday, August 13, 2010, In : August 2010 
25 minute run.
Make sure you run at an incline or run on an uphill road.
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 ...
 

"Under the radar"

Posted by Lizelle Pool on Thursday, June 17, 2010, In : June 2010 
1km run

Then:
7 Rounds of:
7 Thrusters
30 Mountain climbers

Rest completely between sets.
Use heavy loads on the thrusters
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