Æfing dagsins
31.05.2020
Grandi101
Metcon
A. Alt Intervals, 90 sec on : 30 sec off x 2 sets of each @comfortable tempo
A1. Row (anyhow)
A2. Farmers Walk @ca. 2 x 24/16kg
A3. AirBike (anyhow)
A4. ca. 10 Beat Swings + 5 Sprawls
A5. SkiErg (anyhow)
A6. 10 Skater jumps + 4 Balance Burpee
A1. Row (anyhow)
A2. Farmers Walk @ca. 2 x 24/16kg
A3. AirBike (anyhow)
A4. ca. 10 Beat Swings + 5 Sprawls
A5. SkiErg (anyhow)
A6. 10 Skater jumps + 4 Balance Burpee
Skrá mig á æfingu:
WodifyWodifyÆfingin á morgun er:
Hreysti101
Metcon
A. E90s x 8 sets - Build your way up to 1 heavy set
2 Clean + 1 Jerk (anyhow)
B. For time, 15 - 12 - 9 - 12 - 15 reps of:
*girls do 3 cal less
Cal Row / AirBike (two & two together w. 1 bike and rower)
Pull-ups (anyhow)
Hang Power Clean @ca. 40-50% 1RM
Push-ups
*Time cap: 18 min
2 Clean + 1 Jerk (anyhow)
B. For time, 15 - 12 - 9 - 12 - 15 reps of:
*girls do 3 cal less
Cal Row / AirBike (two & two together w. 1 bike and rower)
Pull-ups (anyhow)
Hang Power Clean @ca. 40-50% 1RM
Push-ups
*Time cap: 18 min
Þrek101
Metcon
A. EMOM x 10 min -build your way up to heavy set
2 KB Clean + 1 Front Squat L/R
B. Alt E2M x 4 sets of each @your best technical effort
B1. 15-30 sec Active Hang (if to easy do L-sit or pike) + 10/10 Single arm C&J @ca. 24/16 or lower
B2. 1 Run around the house + 15-30 sec Hollow Hold
2 KB Clean + 1 Front Squat L/R
B. Alt E2M x 4 sets of each @your best technical effort
B1. 15-30 sec Active Hang (if to easy do L-sit or pike) + 10/10 Single arm C&J @ca. 24/16 or lower
B2. 1 Run around the house + 15-30 sec Hollow Hold
Styrkur101
Metcon
A. E2,5M x 4 sets ;AHAFA
5-6 Bench Press + 8-10/8-10 Single arm bent over Row (against support)
B. E2,5M x 4 sets ;AHAFA
6-10 Strict Dips (from racks or boxes) + 6-8/6-8 SeeSaw Presses + 20-30 Bicycle Crunches
C. Alt EMOM x 9 min;
C1. 8-14 Dimond PushUps
C2. 15-20 Barbell Bicep Curls @barbell only
C3. 10-15 Cuban rotations ;2 x 1,5-2,5kg plate
5-6 Bench Press + 8-10/8-10 Single arm bent over Row (against support)
B. E2,5M x 4 sets ;AHAFA
6-10 Strict Dips (from racks or boxes) + 6-8/6-8 SeeSaw Presses + 20-30 Bicycle Crunches
C. Alt EMOM x 9 min;
C1. 8-14 Dimond PushUps
C2. 15-20 Barbell Bicep Curls @barbell only
C3. 10-15 Cuban rotations ;2 x 1,5-2,5kg plate