Æfing dagsins

01.12.2021
''Make it a December to remember''
Hreysti101
Metcon
Every 12 minutes x 3 sets (36 min) @YBTE
2000/1800 m Bike
20 Box Jumps Over
15 Shoulder To Overhead (AHAFA)
10 Pullups (anyhow)
1000/900 m Bike
Þrek101
Metcon
E5M x 6 sets @ YBTE
30/24 Cal Row
20 Alternating Dumbell Snatch (AHAFA)
10 Alternating Single Arm Devils Press (AHAFA)

 

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Æfingin á morgun er:
 

Hreysti101
Metcon
A. Snatch
A1. EMOM x 5 min @YBTE
4-6 High Hang Power Snatch w. 1 sec pause at landing

A2. EMOM x 5min @YBTE
1 Power Snatch + 1 Low Hang Snatch (anyhow)

A3. EMOM x 6 min; AHAFA
1 - 2 Snatch (anyhow)

No rest between A1, A2 & A3.

B. Alt. EMOM x 10 min @YBTE
B1. 3-5 (Squat) Snatch @ca. 50-60% of A3.
B2. 6-8 Toes2Bar + 3-5 Sprawls
Þrek101
Metcon
A. AMRAP 26 min @your best technical effort
15/12 Cal Bike
6/6 Single arm Clean&Jerk @medium weight
20 Plate Jumps
6/6 Single arm Thrusters @same weight
20 Alternating Single Leg Russian Leg Lifts

B. Stretches w. coach
Styrkur101
Metcon
A. You Have 15 Minutes to Work Your Way Up to 1RM Back Squat

B. E3M x 3 Sets @AHAFA
10 (5/5) Alt. BB Reverse Lunges
+ 12 (6/6) Alt. Weighted Box Step Ups (With two KB in FR)
+ 10-20 Seated Banded Rows

C. 10 Min Time Cap
Buy in: 1 Set of Barbell Bicep Curl 21's

Then, 4 Rounds for Quality of:
10-20 Sec Spanish Squat Holds @Heavy Band
10-15 Weighted Victorian Raises on Box @Light Plates
10 Lower Ab Swipes/Russian Leg Lifts

Buy out: 1 Set of Barbell Bicep Curl 21's
 

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