Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

No components to show...

Settings

Workout

16.01.2020

Hreysti101

Metcon (No Measure)

A. E2,5M x 4 sets; AHAFA:
8 Deadlifts StopNgo + Plank with 10 x shoulder taps + 10 strict mountain climbers

B. EMOM x 16 min; AHAFA:
B1) 5-7/5-7 Step Ups
B2) 20s/20s single hand OH walk
B3) 10-15 Russian KB swings
B4)10-15 Sprawls

Þrek101

Metcon (No Measure)

A. Alt EMOM x 6 min (3 each)
A1. 2x Single Leg DL + 2x SLDL cross body + 2x SLDL to clean&press
A2. Other side

B. AMRAP 12 min
Partner Up - Finish the round before switching (2x Heavyish KB)
10 Dbl. KB Deadlift
10m/10m Dbl. KB Carry (1 in FR, 1 in Farmer)
10 Push Ups on KB's

C. Finisher! I Go You Go!
You and your partner Finish..
100 Dbl. KB Deadlift
100 Burpee's Over KB's
TC 12 min

Styrkur101

Metcon (No Measure)

A. E2,5M x 3 sets; AHAFA:
5 Back Squats + 5 Explosive Box Jumps.

B. For ca. 8 minutes:
Tempo Back Squats, 3x10 reps (tempo 2020) @ca. 40% of 1RM.

C. Alt. EMOM x 12 min @YBTE:
C1) 6-8/6-8 Reverse Lunges
C2) 10-15 Ring Row
C3) 10-15 Drop Squats
C4) 10 Balance burpee 2 plate

D. 3-4 x with as few pauses as possible:
10x Plank with shoulder taps + 10x strict mountain climbers

* TimeCap: 3 minutes

* ATH! Í Tempo Back Squats byrjar fyrsti að gera 10 endurtekningar og félagi nr. þrjú telur - félagi nr. tvö tekur svo við og klárar á meðan félagi eitt telur og svo tekur félagi þrjú við og félagi nr. tvö telur. Hver og einn tekur þrjú sett og ca. 90 sek í pásu á milli setta.
Athugið að hér er mikilvægast að halda réttu tempo-i, tvær sek á leið niður og tvær sek á leið upp, svo þyngdin má ekki vera of mikil.

Want to see some of these movements in action? Check out our .