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    Æfingar Ferðalag

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    2khh5s5hr7
    This document contains a list of workout exercises and routines. It includes bodyweight exercises like Bulgarian split squats, goblet squats, push ups, planks, and various lifts using dumbbells or barbells. The routines combine different types of exercises in circuits, rounds, and EMOM (every minute on the minute) formats, with variations in reps, sets, and times to keep the workouts challenging. Burpees are a common exercise included. The goal seems to be full body strength and conditioning workouts.

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    Æfingar Ferðalag

    Uploaded by

    2khh5s5hr7
    4 views4 pages
    This document contains a list of workout exercises and routines. It includes bodyweight exercises like Bulgarian split squats, goblet squats, push ups, planks, and various lifts using dumbbells or barbells. The routines combine different types of exercises in circuits, rounds, and EMOM (every minute on the minute) formats, with variations in reps, sets, and times to keep the workouts challenging. Burpees are a common exercise included. The goal seems to be full body strength and conditioning workouts.

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    Æfingar ferðalag

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    This document contains a list of workout exercises and routines. It includes bodyweight exercises like Bulgarian split squats, goblet squats, push ups, planks, and various lifts using dumbbells or barbells. The routines combine different types of exercises in circuits, rounds, and EMOM (every minute on the minute) formats, with variations in reps, sets, and times to keep the workouts challenging. Burpees are a common exercise included. The goal seems to be full body strength and conditioning workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    4 views4 pages

    Æfingar Ferðalag

    Uploaded by

    2khh5s5hr7
    This document contains a list of workout exercises and routines. It includes bodyweight exercises like Bulgarian split squats, goblet squats, push ups, planks, and various lifts using dumbbells or barbells. The routines combine different types of exercises in circuits, rounds, and EMOM (every minute on the minute) formats, with variations in reps, sets, and times to keep the workouts challenging. Burpees are a common exercise included. The goal seems to be full body strength and conditioning workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 4

    Æfingar ferðalag

    Bulgarian split squat


    4x( 3x8/8, báðar, eitt, ekkert)

    4x
    10 double Db shoulder press
    16 double Db Romainian deadlift

    10 Bent over fly


    10 double Db bench press
    10 double Db Bicep
    10 Tricep (standandi með eitt handlóð)

    4 rounds:
    10/10 2xDB reverse lunge, alternating
    20 2xDb squat

    3 rounds:
    10 2xDB Bicep curl
    10 2xDB bent over row w pause on top

    EMOM 24
    1. 50-60 sipp
    2. 10 HSPU
    3. 15 v ups
    4. 20 pistols

    ● 30 Burpees
    ● 30 Deadlifts
    ● 30 Burpees
    ● 30 hang Cleans
    ● 30 Burpees
    ● 30 Push Presses
    ● 30 Burpees
    ● 30 Push Jerks
    ● 30 Burpees
    ● 30 Dumbbell Swings
    ● 30 Burpees
    ● 30 squat
    ● 30 Burpees
    ● 30 hang Snatches
    ● 30 Burpees
    ● 30 devils press

    E75sx10
    1-2. 5 clean and jerk
    3-4. 4 clean and jerk
    …

    Front squat
    Strict press

    Bulgarian split squat


    Bulagariam deadlift
    Cyklist goblet squat 2020

    Db see saw presses 8-12 side


    Fly

    8 set
    Db press
    Sit ups
    Rest

    4 rounds
    6-8 bulgarian split squat
    10 Tempo squat

    4 roubds:
    Db pressur
    Row

    5 rds
    6 devils press
    12 goblet squat
    15 burpee over

    BENCH PRESS
    ROMAONIAN

    AMRAP 10
    CrossFit
    Clean + jerk 10-1

    Front squat 4x4@70+


    EMOM 10
    Front and back

    Strict press or dead

    E3Mx4
    20/20 bw Bulgarian split squat
    20 squat jump

    E2:30-3Mx4
    10 pike up HSPU
    20 bench dips

    3 rounds
    20/20 single leg glute bridge
    30 sek glute bridge hold
    Rest 30 sek

    3-4 x
    20 up down plank

    Glute kick Back


    Single leg glute bridge

    Jumping lunges
    Juning squat

    Dips
    Hspu pressur
    —
    4 rounds
    10/10 shoulder press
    Row
    Bicep

    4 rounds
    Reverse lunges/pishols
    Xx

    10-9-8…
    Pull ups
    10/10-9/9..Romainian deadlift

    Run km
    Side plank

    Arna 24 jan 2024


    50-40-30-20-10
    Burpee
    Air squat

    E3Mx4
    20/20 bulgarian split squat
    14-20 dips (milli tveggja stóla t.d)

    Val:
    Core
    EMOM 8
    1. 40 sek Plank hold
    2. 40 sek alt v ups

    Rassinum
    Sandur
    Aðeins ein áhætta

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