Æfing dagsins
23.05.2022
''Keep your squats low and your standards high''
Hreysti101
Metcon
A. E2M x 4 Sets @YBTE
12-10-8-6 Barbell Romanian Deadlift
6-8/6-8 Half Kneeling KB Presses
B. Alt. EMOM x 20 Min @YBTE
B1. 6-8/6-8 Bulgarian Split Squats
B2. 8-10 Pendlay Row (w. bar)
B3. 2-5 Wall Walks (scale it on box or floor)
B4. 40 Sec Row
12-10-8-6 Barbell Romanian Deadlift
6-8/6-8 Half Kneeling KB Presses
B. Alt. EMOM x 20 Min @YBTE
B1. 6-8/6-8 Bulgarian Split Squats
B2. 8-10 Pendlay Row (w. bar)
B3. 2-5 Wall Walks (scale it on box or floor)
B4. 40 Sec Row
Þrek101
Metcon
A. Alt. EMOM x 12 min; AHAFA
A1. 10-14 Goblet Squats
A2. 12- 16 Gorilla Row
A3. 30-40 Sec Plank vs 20s/20s Side Plank
B. 10-9-8-...-1 of:
Russian KB Swings
Reverse Lunges L+R (w. weight optional)
Shoulder2Overhead L+R
Toe Touches
Time Cap: 16 min or AMCAP Bike up to 16 min
A1. 10-14 Goblet Squats
A2. 12- 16 Gorilla Row
A3. 30-40 Sec Plank vs 20s/20s Side Plank
B. 10-9-8-...-1 of:
Russian KB Swings
Reverse Lunges L+R (w. weight optional)
Shoulder2Overhead L+R
Toe Touches
Time Cap: 16 min or AMCAP Bike up to 16 min
Styrkur101
Metcon
A. E3.5M x 5 Sets
4 Deadlifts @70-80% of 1RM
4/4 Dbl KB/DB Front Foot Elevated Reverse Lunges (Heavy)
8 Dips
20 Banded Overhead Tricep Extensions
B. For Quality
2-4-6 Reps Of:
Wall Walks
Turkish Getup
Time Cap: 10 min
4 Deadlifts @70-80% of 1RM
4/4 Dbl KB/DB Front Foot Elevated Reverse Lunges (Heavy)
8 Dips
20 Banded Overhead Tricep Extensions
B. For Quality
2-4-6 Reps Of:
Wall Walks
Turkish Getup
Time Cap: 10 min
Skrá mig á æfingu:
WodifyWodifyÆfingin á morgun er:
Hreysti101
Metcon
A. Alt. EMOM x 16 min @YBTE
A1. 1-2 Squat Clean (heavy)
A2. 6-12 Box Jumps (Step Down)
B. For Time @YBTE
21-15-9 Reps of:
Thrusters (ca. 43/30kg)
PullUps (anyhow)/ Ring Row/ PullDowns
Time Cap: 11 min
C. 4-5 minutes stretches @ coaches choice
A1. 1-2 Squat Clean (heavy)
A2. 6-12 Box Jumps (Step Down)
B. For Time @YBTE
21-15-9 Reps of:
Thrusters (ca. 43/30kg)
PullUps (anyhow)/ Ring Row/ PullDowns
Time Cap: 11 min
C. 4-5 minutes stretches @ coaches choice
Þrek101
Metcon
A. Alt EMOM x 30 min @YBTE
A1. 5-7/5-7 KB Hang Snatch to Lunge
A2. 150 m run
A3. 5-7/5-7 Single arm Thrusters @same weight as in snatch
A4. 40 sec Row
A5. 12-16 Plank with KB Pull Through (slow and controlled)
A6. 40 sec SkiErg
A1. 5-7/5-7 KB Hang Snatch to Lunge
A2. 150 m run
A3. 5-7/5-7 Single arm Thrusters @same weight as in snatch
A4. 40 sec Row
A5. 12-16 Plank with KB Pull Through (slow and controlled)
A6. 40 sec SkiErg
Styrkur101
Metcon
A. Alt. E2M x 15 Sets (5 Sets of Each)
A1. 3-5 Back Squat @75-85% of 1RM
20/20 Sec Copenhagen Plank or 25/25 Sec Side Plank
A2. 7/7 Bulgarian Split Squat
15 Dbl DB Rows or 20 Banded Rows
A3. 3-5 High Box Jumps
10 Russian KB Swings or 15 KB Romanian Deadlifts
A1. 3-5 Back Squat @75-85% of 1RM
20/20 Sec Copenhagen Plank or 25/25 Sec Side Plank
A2. 7/7 Bulgarian Split Squat
15 Dbl DB Rows or 20 Banded Rows
A3. 3-5 High Box Jumps
10 Russian KB Swings or 15 KB Romanian Deadlifts