elitelhenice
20. čvc 2017

20.7. 2017 WORKOUTS

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Warm up: 3 Rounds of 1:00 – walking lunges 0:30 – bottom of the squat 1:00 – Spider-Man lunge stretch 0:30 – bottom of the squat 1:00 – dumbbell box step-ups 0:30 – bottom of the squat

 

Workouts: 4 rounds of 300-meter hill sprints Rest 1:00

-then-

 

POKROČILÍ AMRAP in 20:00 3 hillbilly sled drag 10 kettlebell swings, 53#/35# 10 kettlebell sumo deadlift high-pulls, 53#/35#

 

STŘEDNĚ POKROČILÍ AMRAP in 20:00 3 hillbilly sled drag 10 kettlebell swings, 35#/25# 10 kettlebell sumo deadlift high-pulls, 35#/25#

 

ZAČÁTEČNÍCI AMRAP in 12:00-20:00 2 hillbilly sled drag 8-10 kettlebell swings, 18#-35# 8-10 kettlebell sumo deadlift high-pulls, 18#-35#

 

Postworkout: 2 Rounds of POKROČILÍ 50 flutter kicks each leg 50 butterfly sit-ups

 

STŘEDNĚ POKROČILÍ 35 flutter kicks each leg 35 butterfly sit-ups

 

ZAČÁTEČNÍCI 25 flutter kicks each leg 25 butterfly sit-ups

 

Mobility: 4 Rounds of 2:00 each side – banded Samson stretch 1:00 – foam roll IT bands 1:00 – foam roll glutes

 

 

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