Showing Tag: "thruster" (Show all posts)

"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
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"Goose"

Posted by Lizelle Pool on Monday, April 2, 2012, In : April 2012 
3 Rounds
30 seconds of work/30 seconds of rest
1 minute rest between rounds

Push ups
Thrusters
TRX chin ups
Goblet squats
Jumping lunges
Lateral raises
Jumping jacks
Burpees
Squat jumps

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"Fermented grapes"

Posted by Lizelle Pool on Tuesday, September 6, 2011, In : September 2011 

Today we focus on fast and hard.
Tabata protocol - 8 rounds of 20 seconds of work and 10 seconds of recovery.
If you do not have a stopwatch or timer, you do 10 repetitions of each and 10 seconds recovery.
Complete the 8 rounds of exercise 1 and then move on to exercise two and so on and so forth.

Reverse lunges
Planks
KB swings
Thrusters.

Enjoy!


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"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
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"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


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"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 ...
 

"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


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"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
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"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
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"Oh shucks"

Posted by Lizelle Pool on Thursday, September 9, 2010, In : September 2010 

7 Rounds of 21/18/15/12/10/8/6/3 reps of:

Thrusters
Dips
Jumping lunges
Push ups


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"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
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"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
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"Slim pickings"

Posted by Lizelle Pool on Wednesday, March 24, 2010, In : March 2010 
8 Rounds of:

10 Glide burpees
10 Thrusters
10 Push ups

Then:
1km run
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"Sculpt"

Posted by Lizelle Pool on Wednesday, December 9, 2009, In : December 2009 
6 Rounds of:
10 DB presses
10 Sumo deadlift with high pull
10 Thrusters
10 Dips
10 Push ups
10 Swings
Continue reading ...
 

"V"

Posted by Lizelle Pool on Tuesday, November 24, 2009, In : November 2009 
30 Thrusters
30 Wall balls
30 Slamballs
30 Push ups
30 Sit ups
30 Box jumps
30 Jumping pull ups
30 Jumping lunges
2km Run
Continue reading ...
 
 

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