Æfing dagsins

24.06.2021
Hreysti101
Metcon
A. AMRAP 28 min - In teams of two, change the reps up like you want:
100/80 Cal Row
100 Thrusters @barbell only
100/80 Cal AirBike
100 Power Clean @ca. 43/30kg
4 x 150m Run (one partner at a time)
100 Toes to bar
200 Double-unders / 300 Single-unders
Þrek101
Metcon
One man chipper. Back and Forth

30 Box jumps
30 Push ups
30 Forward Lunges
30 KB Swing
30 Dbl. KB Push Press
30 V - Ups
30 Wall Balls
30 Kb Gorilla Row
30 Sprawls
90 Double Unders / 90sec SU

Timecap 30 min.
Styrkur101
Metcon
A. E2.5M x 4 sets
1st set: 3 Bench Press @ca. 80-85% 1RM
2nd set: 2 Bench Press @ca. 90% 1RM
3rd set: 1 Bench Press @ca. 95-98% 1RM
4th set: Max rep @50% 1RM
*choice: you can do 10/10 Single arm Row ;AHAFA after each set of BP if you want
B. E3M x 3 sets
8-10 Strict Pull-ups (tempo: 3030 - use rubber band to be able to follow the tempo!) + 10-15/10-15 Cable Woodchop
C. Alt EMOM x 9 min
C1. 8-14 Diamond Push-ups
C2. 10-15 Banded Pull apart
C3. 10-15 Russian lifts

 

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Æfingin á morgun er:
 

Hreysti101
Metcon
A. Intervals, 2 min on : 1 min off x 10 sets @your best technical effort
10/10m Suitcase Farmers Carry @ca. 32/24kg
Remaining time: "Cindy"
5 Pull-ups (anyhow) Do 2-3 Bar Muscle-ups if you want
10 Push-ups
15 AirSquat
Þrek101
Metcon
A.For Time:
5 Run Around The House
25 Push-ups
25 Hanging Knee Raises
50 Kb Swing
50/40 Row


4 Run Around The House
20 Push-ups
20 Tuck-ups
40 Kb Swing
40/30 Row


3 Run Around The House
15 Push-ups
15 Shoulder Flies
30 Kb Swing
30/20 Row


2 Run Around The House
10 Push-ups
10 Windshield Wipers
20 Kb Swing
20/15 Row


1 Run Around The House
5 Push-ups
5/5 Turkish Getup
10 Kb Swing
10/8 Row

TimeCap: 32 Min
 

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