18.09.20

Upphitun
2-4-6-8-10
Ormar
Framstig
Planki hoppa sundur saman

Æfing
Amrap 8min
8 DB step overs
https://youtu.be/DARIR2I_c0A
8 armbeygjur
https://youtu.be/_l3ySVKYVJ8
8 DB snatch
https://youtu.be/3mlhF3dptAo

2 min rest

Amrap 7min
7 DB Thrusters
https://youtu.be/u3wKkZjE8QM
7 box jump
https://youtu.be/NBY9-kTuHEk
7 DB push press
https://youtu.be/4tCaD42ghlc

2 min rest

Amrap 6min
6 Devils press
https://youtu.be/hc6dfJHRcD0
6 burpees
https://youtu.be/auBLPXO8Fww
6 DB squat
https://youtu.be/B86Zj72LwzA

⁃   teygja

17.09.20

Upphitun
Halda 1 mín hver stöð
⁃ planki
⁃ Hnébeygjur með 3 stuttum niðri
⁃ Mountain climbers
⁃ Framstigshopp

Æfing

30-20-10
KB Sveiflur
https://youtu.be/mKDIuUbH94Q
Uppsetur
https://youtu.be/_HDZODOx7Zw


6 umf.
6 DB Boxstepovers 2xDB
https://youtu.be/DARIR2I_c0A
8 Burpees
https://youtu.be/auBLPXO8Fww
10 Armbeygjur
https://youtu.be/_l3ySVKYVJ8


30-20-10
KB Clean&Jerk 1xKB
https://youtu.be/oyz20GR9KEg
Uppsetur
https://youtu.be/_HDZODOx7Zw


6 umf.
6 DB Boxstepovers 2xDB
https://youtu.be/DARIR2I_c0A
8 burpees
https://youtu.be/auBLPXO8Fww
10 Armbeygjur
https://youtu.be/_l3ySVKYVJ8

Tímaþak 28 mín

16.09.20

Upphitun
2 umferðir
10 burpees
10 Framstigshopp
10 armbeygjur

Æfing
24 mín amrap: (eins margar umferðir og þú getur á 24 mín)

24 boxjump
https://youtu.be/NBY9-kTuHEk
24 Wallball
https://youtu.be/EqjGKsiIMCE
24 Uppsetur
https://youtu.be/_HDZODOx7Zw
24 Russian kb sveiflur 24/16kg
https://youtu.be/RU88iqRVunk
24 Goblet squat
https://youtu.be/mF5tnEBrdkc
24 Push Press m handlóð
https://youtu.be/4tCaD42ghlc

⁃   Teygjur 
     Á vegg

15.09.20

Upphitun
2 ferðir bjarnarganga
2 ferðir Framstigsganga
2 ferðir kongulo
2 ferðir Hliðar skref með teygju fyrir ofan hné

Æfing
3 umferðir
20 kb sveiflur
https://youtu.be/mKDIuUbH94Q
15/15afturstig af plötu m kb í goblet stöðu
https://youtu.be/y2jz7ot6r2I
20 GTOH með lóðarplötu
https://www.youtube.com/watch?v=9bniqKU9cYo&feature=share
20 réttstöðulyftur m kb
https://youtu.be/LDfnyt0Rmaw
15 burpees á lóðarplötu
https://youtu.be/A_AePxRctig

Þak 18 mín

Þol + core
300m róður
30 v ups
40 mountain climbers

⁃   Teygja

14.09.20

Upphitun
2 umferðir
10 ormar
10 planki snerta axlir til skiptis
10 bakfettur

Þol
300m róður
30 sek hvíld
200m róður
20 sek hvíld
100m róður

Æfing
3 umferðir
10 DB push press
https://youtu.be/4tCaD42ghlc
20 Armbeygjur
https://youtu.be/0pkjOk0EiAk
30 DB clean
https://youtu.be/SYxObzJ3gn0
40 Hnébeygjur
https://youtu.be/C_VtOYc6j5c

⁃   Þak 16 mín 
⁃   Ef þú klárar fyrir 16 mín þá tekuru assault bike út tímann.

12.09.20

Partner wod
Upphitun 2 umferðir
Partner hnebeygjur 10
(Standa a moti hver öðrum, haldast í hendur og taka beygjur saman)
Buksnuningur m bolta 10/10
https://youtu.be/TxCAYape0rU
(Sama og her bara sitja nær hvort öðru)
Armbeygju five 10/10
(Armbeygja og gefa five i kross)

Æfing
100 framstig
100 armbeygjur
100 wall ball
100 axlapressur
100 Sveiflur
100 Burpees
100 sit ups

Timaþak 35 min

11.09.20

Hnébeygja 5×5

Assault bike pýramídi
10 sek sprettur – 50 sek hvild
20 sek sprettur – 40 sek hvild
30 sek sprettur – 30 sek hvild
40 sek sprettur – 20 sek hvild
50 sek sprettur – 10 sek hvild.
40 sek sprettur – 20 sek hvild
30 sek sprettur – 30 sek hvild
20 sek sprettur – 40 sek hvild
10 sek sprettur – 50 sek hvíld

10.09.20

Upphitun:
3 umferðir
20 pogo hopp
https://youtu.be/Nw-5fw4LEmQ
10 ormar
10 afturstig. Snúa búk yfir fótinn sem er fremri

Á tíma – 3 umferðir
50 sprellikarlar
40 hnébeygjur
30 framstig (15/15)
20 kvið kreppur
10 armbeygjur

Þak 35 min.

09.09.20

3 umferðir
12 Framhallandi róður
https://youtu.be/9Q9gwoXHn1o
Max Planki á bolta
12 axlapressa
https://youtu.be/4tCaD42ghlc

3 umferðir
10 Gólfpressa
https://youtu.be/WvtcPhPZLAs
10 Armbeygju róður
https://youtu.be/wTqlJ0aoJlM
20 Hollow rock
https://youtu.be/p7j02V1fIzU

3 umferðir
Armkreppa 1 min
https://youtu.be/iEnUjyEAv-k
Armrétta teygja 1 mín
https://youtu.be/-rFYprhq6PQ

08.09.20

Upphitun
Amrap 8 mín
5 ormar
10 air squats
15 sprellikarlar

Emom 21 min
Min 1: 7 db burpees
https://youtu.be/AUmrtIzF4IE
Min 2: 7 db clean og jerk
https://youtu.be/9_3HLx9LeWk
Min 3: 40 sipp.