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      1. ELITE FÓRUM
      2. Tréninky
      3. 17.6. 2019 WORKOUT
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      elitelhenice
      čvn 17

      17.6. 2019 WORKOUT

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      Warm up:

      3 Rounds of 10 reps each

      KTB swings

      Jumping Jacks

      Squat jumps

      Push ups

       

      Strength:

      6 Rounds of 8-10 reps (60% 1RM)

      Bench press

      Rounds 1: (10 reps of 50%1RM)

      Rounds 2-3: (9 reps of 60% 1RM)

      ROunds 4-5: (6 reps of 65% 1RM)

      Round 6: (3 reps of 70% 1RM)

       

      Workout:

      8 Rounds of

      5 Burpee Muscle ups

      10 Devill´s presses (20-25Kg/10-16Kg)

      15 KTB Goblet squats

       

      Postworkout:

      4 Rounds of 8-10 reps

      DB Flyes

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      • 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
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      • 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
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