elitelhenice
31. led 2019

31.1. 2019 WORKOUT

Warm up:

Attach band at eye level then perform 10 reps of each: - Face Pulls

Lat Pull-Downs

 

 

Single-Arm Rows

 

 

Attach the band at knee level the perform 10 reps of each: - 90/90 (arms straight out to side but bent to 90 degrees – Rotate the wrists from shoulder height to upright and back)

 

 

- “W” to “Y” then extend to the front

 

 

 

Then… Spidey Crawl

 

 

Hip Bridges

 

 

Pec Stick or Medicine Ball Carry (arms out front at 90 degrees – squeeze the pecs to hold the stick/ball with active IT)

 

 

Strength: Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps

Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

 

Workout: Five rounds for time of: 12 Alternating Pistols 9 Dumbbell Push Presses (22,5-25Kg/10-17,5Kg) 6 Strict Handstand Push-Ups

 

Postworkout:

Your choice

 

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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