Příspěvků na fóru
elitelhenice
10. 5. 2020
In Tréninky
Warm up: Full Body CARs Routine Followed by… The Burgener Warm-Up Followed by… Overhead Squats x 10
100 Meter Warm up Run
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Meter Warm up Run
Overhead Squats x 10 Strength: DB Bench press 100 reps totally (30/17,5Kg DB) Workout: For time:
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row Followed by. . . Ten rounds of:
10 Burpee Jump Backs
15 Air Squats
20 Double Unders Followed by. . . Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row

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elitelhenice
06. 5. 2020
In Tréninky
Warm up: Overhead Movement Prep Followed by… 3 Rounds of:
Static Hang x 30-60 seconds (accumulate if needed)
Rest 15-20 seconds
Ring Hold in: Support x 20 seconds + Catch (bottom of dip) x 10 seconds
Rest 15-20 seconds
Rest 15-20 seconds
Wall Climbs x 2-4 reps
Rest 60 seconds Then… Strength/ Skill:
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups with False Grip x 3 reps
*Pull the rings as low to your chest as possible and pronate the hands at the top of the pull-up. The goal is to get the elbows as high as the wrists by pressing down on the rings at the top of the pull-up.
Interval 2 – Muscle-Up Negatives on Low Rings x 3 reps Followed by. . . Every 30 seconds, for 3 minutes (6 sets) of:
Strict Ring Muscle-Up x 1 rep
*If you fail a rep, rest during the following interval, then continue. Workout:
Complete as many rounds and reps possible in 90 seconds of:
3 Dumbbell Devil’s Presses (25/17,5Kg DBs)
6 Dumbbell Power Cleans (25/17,5Kg DBs)
9 Dumbbell Thrusters (25/17,5Kg DBs) Rest 90 seconds, and then… Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Clean and Jerks (25/17,5Kg DBs)
9 Dumbbell Front Squats (25/17,5Kg DBs) Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.

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elitelhenice
05. 5. 2020
In Tréninky
Main workout for beginners (no equipment needed): Complete as many rounds and reps as possible in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers immediately into… Complete as many rounds and reps as possible in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
10 One leg deadlifts right
10 One leg deadlifts left 2 minutes rest then Complete rounds of 21, 15 and 9 reps for time of:
V-Ups
Dumbbell Deadlifts 1 minute rest then For time:
21 Burpees
42 Alternating Reverse Lunges
15 Burpees
30 Alternating Reverse Lunges
9 Burpees
18 Alternating Reverse Lunges Complete as many rounds and reps as possible in 10 minutes of:
14 Wall balls
28 Sit Ups

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elitelhenice
03. 5. 2020
In Tréninky
Workout: Seven rounds for time of: 30 Double-Unders 8 Alternating Single-Arm Dumbbell Devil’s Press (25Kg/17,5Kg) 12 Alternating Reverse Lunges with Goblet Hold (25Kg/17,5Kg) Rest 60 seconds and then… For time: 90 Double-Unders 24 Alternating Single-Arm Dumbbell Devil’s Press (25Kg/17,5Kg) 36 Alternating Reverse Lunges with Goblet Hold (25Kg/17,5Kg) Postworkout:
Three sets of:
Medicine Ball Hamstring Curls x 10-12 reps
Rest as needed
Side Plank x 45-60 seconds each side
Rest as needed

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elitelhenice
16. 4. 2020
In Tréninky
Warm up: Deadbug with Med Ball x 20 reps Rest 30 seconds Copenhagen Hip Adduction x 15 reps Pro přehrání videa přejděte na zveřejněnou stránku. Rest 30 seconds Ab Wheel Rollouts x 8-10 reps Rest 60 seconds Strength: Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 8-10 reps (Left Leg) Station 2 – Posted Single-Leg Deadlifts x 8-10 reps (Right Leg) Station 3 – Barbell bended rows x 6-7 reps Station 4 – Reverse Snow Angels x 20 reps (slow and controlled) Workout: Complete as many rounds and reps as possible in 12 minutes of: 6 BB Hang Power Cleans (60/40Kg) 12 Alternating Single-Arm Dumbbell Push Presses (25/17Kg DBs) 12 Alternating Reverse Lunges (25/17Kg DBs) then Run for 12 min. every 2nd round perform 33 Triceps dips 3 legless rope climbs
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elitelhenice
26. 3. 2020

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elitelhenice
26. 3. 2020
In Medical bazar
Prodám 3ks hrudního krytí WoundSeal. Cena: 350,-Kč Objednávky do komentáře

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elitelhenice
26. 3. 2020
In Medical bazar
Prodám set tří velikostí manžet a pistolového sfygmomanometru ADC. Stav: nový bez obalu Cena: 2100,-Kč

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elitelhenice
26. 3. 2020
In Medical bazar
Prodám zánovní batoh Medical Modular Pack společnosti S.O.Technologies. Jedná se pouze o hlavní batoh bez ledvinky a vnitřního zdravotnického modulu. Cena: 3800,-Kč Objednávky do komentáře

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elitelhenice
26. 3. 2020
In Medical bazar
Prodám dekompresní jehly určené k terapii tenzního pneumotoraxu. Jedná se o jehly s katétrem o průměru 14G a délce 3,25" firmy H and H. Cena za 1ks: 350,-Kč Objednávky do komentáře

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elitelhenice
25. 3. 2020
In Tréninky
Warm up:
Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7 @ 1313 tempo
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds Strength/ Skill: Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps then
Five sets of:
Front Squat x 2 reps
Rest as needed Build over the course of the five sets to today’s heavy double. Workout:
For time:
50/35 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs (50/35 lb DBs) BEZ NÁČINÍ: A.
Two sets of:
60 seconds of Down Ups
30 seconds of Russian Baby Makers
30 second Side Plank each side
30 seconds of Alternating Cossack Squats
60 seconds of Jogging in Place or High Knees or Bunny Hops Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. When the running clock reaches 15:00, perform the following…
B.
Every minute, on the minute, for 15 minutes (5 sets) for max reps of:
Minute 1: 30 seconds of Squat Jumps
Minute 2: 30 seconds of Burpees
Minute 3: 30 seconds of Handstand Hold When the running clock reaches 35:00, perform the following…
C.
Three sets of:
30 seconds of Right Leg Single-Leg Deadlifts
immediately into…
30 seconds of Left Leg Single-Leg Deadlifts
Rest 30 seconds
60 seconds of Lying Leg Lifts
Rest 30 seconds
30 seconds of Right Leg Bulgarian Split Squats
immediately into…
30 seconds of Left Leg Bulgarian Split Squats

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elitelhenice
21. 3. 2020
In Tréninky
Workout 1:
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups Rest 2 minutes, and when the running clock reaches 17:00… Workout 2:
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Ski Erg
40 Push-Ups
20 Wall Ball Shots ALTERNATE WORKOUT OPTION – LIMITED EQUIPMENT For time:
Run 1-Mile Followed by. . . Ten rounds of:
10 Burpee Jump Backs
15 Air Squats
20 Double Unders Followed by. . . Run 1-Mile

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elitelhenice
18. 3. 2020
In Medical bazar
Prodám samostatně i jako celek 2ks zcela nových a ještě nepoužávaných zdravotnických ledvinek TCCC Pack. Obsah je v některých případech na hranici proexpirování, jako např. U Combat Gauze (11/2020). Každá ledvinka obsahuje následující: 1x Trauma nůžky 7 1/4” 2x CAT 7. gen 2x Hemostatikum QuikClot Combat Gauze 2x Emergency Trauma Bandage 6” 1x Emergency Trauma Bandage 4” 2x Compressed gauze 1x NPA s lubrikantem 2x Ústní vzduchovod 1x Laryngeaální tubus King LT 2x Dekompresní jehla 1x Hrudní krytí (Hyfin nebo WoundSeal) 1x SAM splint 90C 2x Trojcípý šátek 1x Coban 1x Cold gel 2x Light stick 2x Fix 1 pár rukavic P.s. Možno prodat i po jednotlivých položkách. Cena za 1 komplet: 7000,-Kč Cena za jednotlivé komponenty: dle dohody se zájemcem

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126
elitelhenice
17. 3. 2020
In Tréninky
Strength:
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 2 reps Use approximately 80% 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:
Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Single-Arm Dumbbell Push Presses* (25Kg/17Kg)
10 Strict Pull-Ups *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right. ALTERNATE WORKOUT: LIMITED EQUIPMENT Every minute, on the minute, for 15 minutes:
Minute 1: 20 Air Squats
Minute 2: 45 Second Knee Plank Hold
Minute 3: 15 Ground to Overhead* For the ground to overhead you can use a plate, dumbbells, loaded backpack or any other light object just to get blood flowing. Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. When the running clock reaches 18:00, perform the following… Against a 2-minute running clock:
80 Double Unders/120 Singles
Max reps of Jumping Air Squats in remaining time Rest for 60 seconds and repeat for a total of 4 sets. When the running clock reaches 33:00, perform the following… Against a 2-minute running clock:
20 Step Ups (17Kg/12Kg)
Max DU or Singles in remaining time Rest for 60 seconds and repeat for a total of FOUR sets. When the running clock reaches 48:00, perform the following… Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds
Stretch #2 x 2 minutes
Rest 60 seconds (You choose the stretch that you feel that you need the most)

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elitelhenice
11. 3. 2020
In Tréninky
Warm up:
Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds
Strength: A. Every minute, on the minute, for 3 minutes (3 sets): Press in Clean (Sots Press) x 4 reps
B.
Four sets of:
Pause Front Squat + 2 Front Squats
Rest 2 minutes
Workout:
For time
3 Hang Squat Cleans (70/45Kg)
6 Chest-to-Bar Pull-Ups
6 Hang Squat Cleans
12 Chest-to-Bar Pull-Ups
9 Hang Squat Cleans
18 Chest-to-Bar Pull-Ups
12 Hang Squat Cleans
24 Chest-to-Bar Pull-Ups

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elitelhenice
08. 3. 2020
In Tréninky
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:
Five sets of:
Barbell Hip Thrusts x 5 reps
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps
Rest 60 seconds Challenge of the week workout:
Complete as many rounds and reps as possible in 20 minutes of:
30 Double-Unders 20 Floor presses (90%BW)
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (25Kg/17Kg) Every second minute perform 3 Unbroken squat cleans (90% BW)

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elitelhenice
06. 3. 2020
In Tréninky
Warm up:
12-Minute Mobility for Hip Hinge Day Followed by… 2 Rounds of:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Christine”. Focus on calm breathing.
Quick Release
Deadlifts x 3
Box Jumps x 3
*Practice speedy transitions throughout
Rest 30-60 seconds Workout:
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″) Postworkout:
3 Rounds of
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

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elitelhenice
03. 3. 2020
In Tréninky
Warm up:
Glute Activation Warm-Up (Vandyke Strength Protocol – 13 minutes)
Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side Followed by… Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps Strenght:
Six sets of:
Pause Front Squat + Front Squat
Rest 2 minutes Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines. Workout:
50 Calories of Rowing
100 Wall Ball Shots (20/14 lbs)
50 Toes to Bar

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elitelhenice
02. 3. 2020
In Tréninky
Warm Up:
Banded Scarecrow x 60 seconds per position
5 reps of: Inchworms x 1 + Scapular Push-Ups x 5
Banded Sampson Stretch or Couch Stretch x 60-90 seconds per side
Ankle Dorsi-Flexion x 60-90 seconds per side Followed by… Every 90 seconds for 12 minutes (4 sets):
Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps
Odd – Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout – practice touch and go reps, if possible.) Workout: Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans
3 Ring / Bar Muscle-Ups Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted e.g., 3000Kg.

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elitelhenice
01. 3. 2020
In Tréninky
Protože má dnes naše Ivet narozky, sluší se ji popřát pořádným pocvičeníčkem. Jen to nejlepší, Ivet!! Warm up:
3-6 minutes of CARs.
Pick your top three areas of need and perform one minute per area. Followed by… Nose to Wall Handstand Hold x 60 seconds
Pec Stick (or Medicine Ball) Activation x 60 seconds
Russian Baby-Makers x 10-15 reps
Pec Stick (or Medicine Ball) Activation x 60 seconds
Burpee Broad Jumps x 10 Workout: Challenge of the week Complete as many rounds and reps as possible in 33 minutes of:
15 Burpees
29 Kettlebell Swings (32Kg/20Kg)
7 Dumbbell Clusters (25Kg/15Kg)
25 Calorie Row At the top of every minute, athletes must stop what they are doing and perform 8 Air Squats

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elitelhenice
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