elitelhenice
bře 25

25.3. 2019 WORKOUT

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Warm up:

Tabata

Jumping Jacks

Push ups

 

Strength:

Every 2 minutes, for 10 minutes (5 sets) of: Bench Press (1RM weight) Set 1 – 5 reps 70-75% Set 2 – 3 reps 80% Set 3 – 1 reps 85% Set 4 – 3 reps 87% Set 5 – 2 reps 90%

 

Rest 2 minutes, and then…

 

Every 3 minutes, for 6 minutes (2 sets): Bench Press Set 6 – 1 rep 95% Set 7 – 1 rep 101+%

 

Workout: “Desire” For max reps: 5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven’t done it before…can you get 80 reps in the 5 minutes?

 

Postworkout: Every 2 minutes, for 12 minutes (2 sets) of: Station 1 – Supine Ring Rows x 8-10 reps Station 2 – Reverse Snow Angels x 12 reps Station 3 – Hollow Hold x 45-60 seconds

Nejnovější příspěvky
  • elitelhenice
    říj 13

    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

    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
  • elitelhenice
    říj 1

    Warm-Up: Two sets of: Perform 30 seconds on each side of the following movements… *Station 1 – Banded Palloff Hold* Station 2 – Banded Lateral Monster Walk *Station 3 – Single-Leg Glute Bridge Hold *Station 4 – Side Plank Hold *Station 5 – Dynamic Bulgarian Split Squat Jumps Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total. Then… Every 8 minutes, for 32 minutes (4 sets) of: 500 Meter Row 3 Snatches 70-75% of 1-RM Snatch 400 Meter Run 3 Snatches 70-75% of 1-RM Snatch