elitelhenice
16. dub 2019

16.4. 2019 WORKOUT

 

Warm up: Couch Stretch x 90 seconds per side

 

 

Hip CARs x 5 circles in each direction per side

 

 

Squat Therapy x 5

 

 

Followed by Two sets of: 30 seconds of Banded Palloff Hold (Left) 30 seconds of Banded Palloff Hold (Right)

 

 

30 seconds of Banded Lateral Monster Walk (Left) 30 seconds of Banded Lateral Monster Walk (Right)

 

 

30 seconds of Bear Crawl 30 seconds of Jumping Lunges or Tuck Jumps

 

 

Rest 60 seconds

 

Strength: Five sets of: Back Squat x 5 reps @ 75-80% 1RM Rest 2 minutes

 

Workout: Five rounds for time of: 10 Kettlebell Deadlifts 10 Kettlebell Goblet Squats 10 Alternating Reverse Lunges with Goblet Hold

 

Postworkout:

1600m Run slow tempo (change directions)

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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