Æfing dagsins
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
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
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
Skrá mig á æfingu:
WodifyWodifyÆfingin á morgun er:
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
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