Æfing dagsins
17.01.2021
CREW101
Metcon
A. AMRAP 30 min @quality tempo
15/12 Cal AirBike / Row
20 Box Step-ups
20 Lateral Jumps over box w. hand on box
15 Sumo DL High pull @medium weight
15 Toe touches
10 Box HSPU
10 Soft Yoga presses
15/12 Cal AirBike / Row
20 Box Step-ups
20 Lateral Jumps over box w. hand on box
15 Sumo DL High pull @medium weight
15 Toe touches
10 Box HSPU
10 Soft Yoga presses
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Hreysti101
Metcon
A. AMRAP 26 min @your best technical effort
100 Double-unders / 200 Single-unders
10 Box HSPU
9 Hang Power Clean @ca. 40/30kg
8 Front Squat @same weight
7 Burpee box Jumps
Rest exactly 1 min before starting again
100 Double-unders / 200 Single-unders
10 Box HSPU
9 Hang Power Clean @ca. 40/30kg
8 Front Squat @same weight
7 Burpee box Jumps
Rest exactly 1 min before starting again
Þrek101
Metcon
A. AMRAP 26 min @your best technical effort
30/20 Cal AirBike / Row
8/8 Single arm DB/KB Clean & Jerk @medium weight
12 Goblet Squat @same weight as in C&J
5/5 Get-up Sit-up @same weight
20 Skater Jumps
30/20 Cal AirBike / Row
8/8 Single arm DB/KB Clean & Jerk @medium weight
12 Goblet Squat @same weight as in C&J
5/5 Get-up Sit-up @same weight
20 Skater Jumps
Styrkur101
Metcon
A. E3M x 3 sets ;AHAFA
1 Perfect Power Clean + 6 Strict Press
+ 8-10/8-10 Single arm Row + 20-30 sec Banded W
B. E3M x 3 sets
8-12 Floor Press + 10-15 Lu Raises @medium heavy weight + 20 Russian Twist
C. Alt EMOM x 9 min
C1. Max rep Push-ups
C2. 8-10 Bent over barbell row (sup grip)
C3. 8-12 Russian Leg lifts on Floor
1 Perfect Power Clean + 6 Strict Press
+ 8-10/8-10 Single arm Row + 20-30 sec Banded W
B. E3M x 3 sets
8-12 Floor Press + 10-15 Lu Raises @medium heavy weight + 20 Russian Twist
C. Alt EMOM x 9 min
C1. Max rep Push-ups
C2. 8-10 Bent over barbell row (sup grip)
C3. 8-12 Russian Leg lifts on Floor