Showing Tag: "snatches" (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 ...
 

"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 ...
 

"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...
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"Natural ability"

Posted by Lizelle Pool on Monday, April 18, 2011, In : April 2011 
1/2/3/4/5/6/7/8/9/10/9/8/7/6/5/4/3/2/1 reps of:

Snatches
Knees to chest
Goblet squats
Push ups
Continue reading ...
 

"Alone in the dark"

Posted by Lizelle Pool on Tuesday, April 5, 2011, In : April 2011 
7 Rounds of:

15 Goblet squats
20 Jumping lunges
10 Snatches (L/R)
10 Deep box squat jumps
5 Step ups (L/R)
10 TRX Mountain Climbers
Continue reading ...
 

"Boom Boom"

Posted by Lizelle Pool on Friday, January 28, 2011, In : January 2011 
TRX/Kettlebell/bodyweight fusion:

5 Rounds of:

10 TRX pulls
20 KB swings
5 Push ups
10 TRX Mountain Climbers
10 KB snatches
10 Jumping lunges
Continue reading ...
 

"Wheel of fortune"

Posted by Lizelle Pool on Thursday, September 16, 2010, In : September 2010 
As many reps as you can in 25 minutes of:

15 KB swings
5 KB snatches (L/R)
5 Push ups
5 Box jumps
50 Skips
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 ...
 

"Better than yesterday"

Posted by Lizelle Pool on Wednesday, July 28, 2010, In : July 2010 
6 Rounds of:
10/10/15/15/10/10 reps of:

Step ups (L/R)
Dips
Snatches
Push ups
Box jumps
Continue reading ...
 

"Care bear"

Posted by Lizelle Pool on Wednesday, July 21, 2010, In : July 2010 
4 x 200m sprints
Rest 1 minute between sprints

Then:
4 Rounds of 10 reps of:
Push ups
Windmills
Snatches
Swings

End off with 10 Turkish get ups (5 each side)
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 ...
 

"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 ...
 

"Jabulani"

Posted by Lizelle Pool on Monday, June 14, 2010, In : June 2010 
50 Box jumps

Then:
5 Rounds of:
10 Reverse lunges
5 Snatches (L/R)
10 DB/KB swings

No rest between exercises, 30 seconds rest between circuits
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 ...
 

"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 ...
 

"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 ...
 

"Dangerous"

Posted by Lizelle Pool on Friday, December 18, 2009, In : December 2009 
200 Swings, 2 handed, left, right and alternating

Then:
7 Rounds of:
20 Deadlifts
20 Wall balls
20 Swings
20 Snatches L/R
Continue reading ...
 

"Rome"

Posted by Lizelle Pool on Friday, October 30, 2009, In : October 2009 
10 Rounds of:
5 Burpees
10 DB Snatches
15 Mountain climbers
20 DB swings
Continue reading ...
 
 

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