Æfing dagsins

- - Thu, Feb 2
Hreysti101

A. Alt. EMOM x 12 Min

A1. 6-10 Straigt Arm "Pull Ups" (Do them Banded or on Rings if Needed)

A2. 6-10 "Shift, Lift, Tap" Shoulder Taps Facing a Wall or a Box

A3. 6-10 Hamstring Curls on Rower

B. AMRAP for Quality in 14 Min

20/20 Sec Single Arm Plank

30 Sec Alt. Single Leg V-Up

40 Sec Easy Row

5 BMU or One of the Following Options:

Option 1: 3-5 Banded BMU

Option 2: 3-5 Top to Bottom Hips to Bar Swings

Option 3: 3-5 Hips to Bar Swings + 3-5 Bar Dips

Option 4: 4-8 Strict Pull Ups + 4-8 Narrow Push Ups

Option 5: 6-10 Ring Rows + 6-10 Push Ups

Þrek101

E6M x 6 Sets @YBTE
(the first set is a warmup set)

500/400m Row
8 Box HSPU/Or anyhow
6 Box Jumps (try to go higher than usual)
4/4 Heavy DB Clean and Jerk

* Increase the Box Height and weight in DB's across sets if you want
 

Styrkur101

A. E2M x 6 Sets

3 Strict Press @75-80% of 1RM

6/6 Single Arm DB Row Against Support @AHAFA

B. 14 Minute AMRAP For Quality

10 Banded Pulldown w. PVC

10 Overhead Squats / Front Squats @Light Weight

10 Reverse Grip (Supinated) Banded Tricep Pushdowns

10 Alt. Russian Box Step Ups (Weighted If You Can)

10/10 Banded DeadBug Pallof Presses

 

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Æfingin á morgun er:
 

Hreysti101

A. E2.5M x 4 Sets

10,8,8,6 Front Squats @55%, 65%, 70%, 75% of 1RM

8 DB Bench Press @AHAFA

B. Alt. EMOM x 15 Min @Speed Focus

B1. Max Front Squats in20 Seconds @50/35

B2. Max Burpees Over Bar in 20 Seconds

B3. Max Alt. DB Snatches in 20 Seconds @22,5/15

B4. Max Cal Ski Erg in 20 Seconds

B5. Rest

Þrek101

Fantastic Friday!

50 - 40 - 30- 20- 10
Cal Bike
50 - 40 - 30 - 20 - 10
Cal Row

* 10-15 Burpee Box Jumps / Sprawls to Step Ups Between Sets

Time Cap: 32 minutes
 

 

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