elitelhenice
25. čvc 2017

25.7. 2017 WORKOUTS

 

 

Warm up: 3 Rounds of 200-meter run 2:00 – bottom of the squat 10 PVC pass-throughs 10 burpees 5 wall walk-ups

 

Strength: 10:00 Clean Technique (3-position clean technique: 80Kg and less)

 

Workout: POKROČILÍ A STŘEDNĚ POKROČILÍ 3 x AMRAP in 7:00, rest 2:00 between 10 ring rows 10 knees-to-elbows 200 Run

 

ZAČÁTEČNÍCI 2 x AMRAP in 7:00, rest 2:00 between 8-10 ring rows 8-10 hanging leg lifts 150-meter Run

 

Postworkout: 3 Rounds POKROČILÍ 20 P-bar leg lifts 30 hollow-to-reverse sit-ups

 

STŘEDNĚ POKROČILÍ 15 P-bar leg lifts 20 hollow-to-reverse sit-ups

 

STŘEDNĚ POKROČILÍ 10 P-bar leg lifts 10-30 sit-ups

 

Mobility: 3 Rounds of 1:00 – banded lat stretch 1:00 – banded pec stretch 1:00 – foam roll lats 1:00 – lacrosse ball in shoulders

 

Banded lat stretch:

 

Banded pec stretch:

 

 

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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