elitelhenice
16. lis 2017

16.11. 2017 WORKOUTS

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Dnes je pro pokročiláky den. kdy se vzpírá. Pro ty, kteří nemají dnes chuť na železo, jsem přichystal následující trenál.

 

Warm up:

Tabata

Resistance band pull downs

Resistance band push ups

Mountain climbers

Resistance band shoulder press

 

Strength:

EMOM Weighted Ring pull ups (15% BW) for 10 minutes

4-5-6-7-8-7-6-5-4-max reps

 

Workout:

For time 90x Double unders 50x Walking lunges 40x Push-ups 30x Sit-ups 20x Burpees 10x Handstand push-ups

 

Postworkout:

Row or bike in 1 min. intervals in 3 rounds

 

Nejnovější příspěvky
  • elitelhenice
    lis 25

    24.11. 2019 WORKOUT

    Warm-Up: Banded Scarecrow x 30-60 seconds per position Couch Stretch x 60-90 seconds per leg Lat Stretch x 60-90 seconds per arm Lunge Matrix x 5 steps each direction Plank Shoulder Taps x 20-30 reps Followed by… Kettlebell Complex x 2 sets (one with each arm): Overhead Carry x 25 yards Rest as needed Then… Workout A. In teams of two, each member must complete the following for time: Row 1000 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then… Workout B. In teams of two, each member must complete the following for time: Airdyne 800 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.
  • elitelhenice
    říj 13

    13.10. 2019 WORKOUT

    Warm up: Tabata x 2 sets of 10 rounds each of: Single-Arm Plank Alternating Lateral Lunges Side Plank Air Squats Hollow Hold or Rock Plank Shoulder Taps V-Ups Bear Crawl Frog Jumps Wall Climbs Workout: In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Goblet squats (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Goblet squats, Partner A will perform 20 Box jump overs, and Partner B will run 400 meters – and so on for 30 minutes. Postworkout: Your choice for abdomen
  • elitelhenice
    říj 10

    10.10. 2019 WORKOUT

    Warm up: 3 Rounds of 5 Wall Walks 10 DB Row each arm 15 Push ups Followed by… Every Minute on the Minute for 6 minutes (2 sets): Station 2 – Hip Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side Then… Strenghth: Every 2 minutes, for 16 minutes (8 sets) of: Bench Press x 1 rep @ 20X0 Suggested loading per set (by % of 1-RM): 75, 80, 85, 88, 91, 93, 95, 95+ Workout: “Strict JT” Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups Strict Ring Dips Strict Push-Ups