elitelhenice
30. pro 2019

30.12. 2019 WORKOUT

Warm up: Banded Scarecrow x 30-60 seconds per position


Wall Slides x 5 Scapular Push-Ups x 10-15 reps

Followed by…

Every 90 seconds for 9 minutes (2 sets): Station 1 – Kettlebell Windmills x 5-10 reps each arm Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds Station 3 – Alternating Cossack Squats x 14-16 reps



Strength:

Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Dumbbell Bench Press x 5-6 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm


Workout: Complete as many rounds and reps as possible in 15 minutes of: 3 Strict Handstand Push-Ups+3 Push presses (80/40Kg) 3 Weighted Ring Pull-Ups (20Kg)+6 Ring Pull ups 6 Front Squats (80Kg/40Kg) +6 Alternating Pistols

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  • elitelhenice
    před 13 hodinami

    18.2. 2020 WORKOUT

    Diskuse 
    Warm Up: Thoracic Iso Holds Followed by… Two Sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Wall Climbs x 2-3 Then… Strength: Deadlift x 15 reps Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 5 reps Rest 15-20 seconds Handstand Push-Ups x Max Reps Workout: 4 Rounds of 2 minute AMRAP Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Box Jumps 10 Push Press (60Kg/40Kg) Rest 2 minutes between sets Postworkout: 15 minutes of 8 Straight deadlifts 8 Hex squats 15 Leg bandy extensions 15 leg bandy curls Rest 1 minute between rounds
  • elitelhenice
    před 2 dny

    17.2. 2020 MEDIC ´S CHALLENGE OF THE WEEK

    Diskuse 
    Warm Up: Two Sets: Band Pull-Aparts x 15 Bear Crawl x 20 yards forward + 20 yards backward Followed by… Two Sets: Banded Triceps Extensions x 15 reps each side Donkey Kicks x 5 Followed by… Two Sets: Dead Bugs x 10 Burpee Broad Jumps x 5 Workout of the week: Complete as many rounds and reps as possible in 5 minutes of: 15 Box Jumps 15 Push Presses (45/30Kg) Rest 2 minutes, and when the running clock reaches 7:00… Complete as many rounds and reps as possible in 5 minutes of: 5 Devil’s Presses (25/17Kg) 15 Air Squats Rest 2 minutes, and when the running clock reaches 14:00… Complete as many rounds and reps as possible in 5 minutes of: 5 Strict Pull-Ups 10 Push-Ups Postworkout: 4 Rounds of 10 reps Sumo deadlift with DB
  • elitelhenice
    před 5 dny

    13.2. 2020 WORKOUT

    Diskuse 
    Warm-Up. T-Spine Pulse on Bench x 60 seconds then Tabata Warm up: 20 seconds of Straddle Pulses 10 seconds rest 20 seconds of Plank Walks 10 seconds rest 20 seconds of Jumping Squats 10 seconds rest 20 seconds of Plank Shoulder Taps 10 seconds rest Then… Workout: Part A. Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Airbike 20 Single-Arm Kettlebell Presses (10 each arm) (16-20Kg/10Kg) Rest 5 minutes, and when the running clock reaches 20:00… Part B. Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Row 30 Push-Ups 20 Wall Ball Shots