elitelhenice
led 12

12.1. 2020 WEEK CHALLENGE

Warm up:

Two rounds of: Band Pull-Aparts x 15 Bear Crawl x 20 yards forward + 20 yards backward

then Two rounds: Banded Triceps Extensions x 15 reps each side Donkey Kicks x 5

then Two rounds: Dead Bugs x 10 Burpee Broad Jumps x 5

 

Week challenge team workout:

24 minutes AMRAP: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Goblet Squats (32/24 kg) 15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

 

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Díky

Jari

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  • elitelhenice
    před 2 dny

    23.1. 2020 WORKOUT

    Diskuse 
    Warm up: Band Distracted Ankle Mobility x 60 seconds per side Band Distracted Hip Flexor Stretch x 60 seconds per side Static Hang x MAX seconds then Two rounds of: 10 Air Squats 10 Ring Rows 20 Mountain Climbers Strength: 10 min. AMRAP 1DB Fly 1DB Bicepscurl and shoulder press 1DB Reverse fly ad 1 rep from each exercise every new round Workout: Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 1 minute Complete as many rounds and reps as possible in 5 minutes of: 5 Dumbbell Man-Makers 10 Box Jumps Rest 1 minute Complete as many rounds and reps as possible in 5 minutes of: 5 Toes to Bar 10 Push-Ups
  • elitelhenice
    před 4 dny

    21.1. 2020 WORKOUT

    Diskuse 
    Warm-Up. Hip Flexor Stretch + Posterior Activation then Two rounds of: Kettlebell Halos x 6 Straddle Pulses x 15.10.5 Plank Shoulder Taps x 20-30 then Four rounds (alternate sides to complete 2 sets on each): Kettlebell Windmill x 6 Waiter Hold Kettlebell Alternating Reverse Lunges x 6 then Workout: Complete AMRAP for 30 minutes of: 500 Meter Row 40 Double-Unders 300-Foot Farmer’s Carry (32/24 kg KBs) 20 Dumbbell Thrusters (17/10Kg) 10 Strict Knees to Elbows
  • elitelhenice
    před 6 dny

    19.1. 2020 TÝDENNÍ VÝZVA

    Diskuse 
    Warm up: Every minute, on the minute, for 12 minutes, complete: Minute 1 – Inchworm Walk x 3 reps Minute 2 – Row x 30 seconds Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Static Hang x 30-45 seconds Workout (týdenní výzva) In teams of two, complete five rounds for time of: Row 400 Meters 20 Deadlifts (10 each – 100/70Kg) 30 Pull-Ups (15 each) Partners must finish rowing together, and may only start deadlifts once both members are back at the barbell. Postworkout: 4 Rounds of 10-12 reps of Barbell roll outs