elitelhenice
čvn 7

7.6. 2019 WORKOUT

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Warm up:

Athletic warm up

then

2 rounds of

20 Jumping Jacks

Rest 30 seconds Assault Bike (or Rowing) x 30 seconds Rest 30 seconds Waiter + Farmer Carry x 40-50 yards per side Rest 30-60 seconds

 

Strength:

Every 3 minutes, for 9 minutes (one set of each): Station 1: 3 Minutes of Rope Climb Skill Practice (if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs) Station 2: 3 Minutes of Handstand hold practice (use this time to accumulate time inverted and perfect your ability to balance) Station 3: 3 Minutes of Ring Muscle-Up Skill Practice (use resistant bands)

 

 

 

Workout:

5 minutes of Run (AMAP)

4 minutes of Squats (AMAP)

3 minutes of DU (AMAP)

2 minutes of Box jumps (AMAP)

1 minute of DB bench press (AMAP) (25-30Kg/10-17Kg)

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

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