Æfing dagsins
20.01.2020
Hreysti101
Metcon
Forty & Fabulous
For time @YBTE:
80 Double Unders/200 SU/ 90 sek working on DU
Then 4 rounds of:
10 C2B Pullups (Strict/ kipping/ semi kipping PullUps or Ring Row)
10 Hang Power Clean @ca. 50/35kg
10 Sprawls
10 Front Squat @ca. 50/35kg
80 DU/200SU/ 90 sec working on DU
Then 4 rounds of:
10 T2B (Leglifts or Knee raises)
10 Deadlift @ca. 50/35kg
10 BoxJumps @ca. 60/50cm
10 S2OH @ca. 50/35kg
*TimeCap: 30 min
For time @YBTE:
80 Double Unders/200 SU/ 90 sek working on DU
Then 4 rounds of:
10 C2B Pullups (Strict/ kipping/ semi kipping PullUps or Ring Row)
10 Hang Power Clean @ca. 50/35kg
10 Sprawls
10 Front Squat @ca. 50/35kg
80 DU/200SU/ 90 sec working on DU
Then 4 rounds of:
10 T2B (Leglifts or Knee raises)
10 Deadlift @ca. 50/35kg
10 BoxJumps @ca. 60/50cm
10 S2OH @ca. 50/35kg
*TimeCap: 30 min
Þrek101
Metcon
AMRAP x 30 min.
Finish the list of exercises then look at the timer and take a 1 min break before repeating.
10x Box Jumps
9x KB Romanian DL
8x Goblet squat
7x Hindu push ups
6x Dynamic Side Plank (6 each side)
5x V-ups
Finish the list of exercises then look at the timer and take a 1 min break before repeating.
10x Box Jumps
9x KB Romanian DL
8x Goblet squat
7x Hindu push ups
6x Dynamic Side Plank (6 each side)
5x V-ups
Styrkur101
Metcon
A. E2,5M x 4 Sets
3 Deadlifts StopNGo;
AHAFA + 30 - 40 sek
Hollow ups with flutter Kicks
B. E2,5M x 3 Sets
10 Bent over barbell row; AHAFA
10- 15 Hip Thrusts from plate + 10-15 Banded good mornings
C. EMOM x 12 Mín
C1) 10 - 15 Explosive Russian KB Swings
C2) 10- 15 Sprawls
C3) 10-14 Alt. DB Punt Lunges
C4) 20s/20s Dynamic Side Plank
3 Deadlifts StopNGo;
AHAFA + 30 - 40 sek
Hollow ups with flutter Kicks
B. E2,5M x 3 Sets
10 Bent over barbell row; AHAFA
10- 15 Hip Thrusts from plate + 10-15 Banded good mornings
C. EMOM x 12 Mín
C1) 10 - 15 Explosive Russian KB Swings
C2) 10- 15 Sprawls
C3) 10-14 Alt. DB Punt Lunges
C4) 20s/20s Dynamic Side Plank
Skrá mig á æfingu:
WodifyWodifyÆfingin á morgun er:
Hreysti101
Metcon
A. Alt. EMOM 10 min
A1) 4-6 Strict HSPU
A2) 8-10 Heavy Russian Kb Swing
B. 2x7 Min AMRAP @85-90% Effort
Rest 3 min Between
B1)
2 - 4 - 6 - 8 - 10....
Cal Bike
DB Hang Clean & Jerk H/V
Toe Touches
B2)
2 - 4 - 6 - 8 - 10....
Ball Over Shoulder
Sprawls
Push-ups
"
A1) 4-6 Strict HSPU
A2) 8-10 Heavy Russian Kb Swing
B. 2x7 Min AMRAP @85-90% Effort
Rest 3 min Between
B1)
2 - 4 - 6 - 8 - 10....
Cal Bike
DB Hang Clean & Jerk H/V
Toe Touches
B2)
2 - 4 - 6 - 8 - 10....
Ball Over Shoulder
Sprawls
Push-ups
"
Þrek101
Metcon
A. E90S x10 (5 of each)
1. 8-10 Dips
2. 8-10 Pull-ups
B. E90S x9 (3 of each)
1. 12-15x T2B/K2E
2. 25-30x Box jumps
3. 60sec Plank
1. 8-10 Dips
2. 8-10 Pull-ups
B. E90S x9 (3 of each)
1. 12-15x T2B/K2E
2. 25-30x Box jumps
3. 60sec Plank
Styrkur101
Metcon
A. E2,5Mx 4 sets:
3 Back Squat with 2 sec pause at bottom position ; AHAFA + 5-7/5-7 Dynamic Side plank
B. E2,5M x 3 sets:
6-8/6-8 Box Pistols (add weight if you can) + 10/10 side bends with heavy KB
C. Alt. Emom x 9 min:
C1) 8-12 Goblet Squat; AHAFA (tempo 21X1)
C2) 8-12 Strict knees to elbows or high knee raises
C3) Handstand hold for 20-30 sec (free standing or up against wall)
3 Back Squat with 2 sec pause at bottom position ; AHAFA + 5-7/5-7 Dynamic Side plank
B. E2,5M x 3 sets:
6-8/6-8 Box Pistols (add weight if you can) + 10/10 side bends with heavy KB
C. Alt. Emom x 9 min:
C1) 8-12 Goblet Squat; AHAFA (tempo 21X1)
C2) 8-12 Strict knees to elbows or high knee raises
C3) Handstand hold for 20-30 sec (free standing or up against wall)
Innilegar hamingjuóskir með daginn elsku Númi okkar 🙂
Við leggjum til að allir taki 40 burpees að æfingu lokinni í dag, til heiðurs Núma!
''Age is a number - life is your calculator''