Velkomin á Grandi101
Á Grandi101 er áhersla lögð á fagmennsku, persónulega þjónustu og skynsemi í þjálfun. Þrenns konar þjálfunarmöguleikar (tímar) eru í boði – Hreysti101, Þrek101 og Styrkur101 og hafa meðlimir aðgang að öllum tímum
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Æfing dagsins
27.07.2021
Hreysti101
Metcon
A. Alt. EMOM 30 min
A1. Row 15/12 Cal
A2. 15 Thrusters
A3. 10-15 Pull Ups (Anyhow)
A4. 3-5 Wall Walks
A5. 16-20 Russian KB Swing
A6. 20-30 Sec Hollow Hold with plate
A1. Row 15/12 Cal
A2. 15 Thrusters
A3. 10-15 Pull Ups (Anyhow)
A4. 3-5 Wall Walks
A5. 16-20 Russian KB Swing
A6. 20-30 Sec Hollow Hold with plate
Þrek101
Metcon
A. Alt. Intervals 3 min on 1 min off x 6sets
A1. Bike 12/9 Cal + 12 Double KB/DB Push Press + 12 Sit ups
A2. 12 Wall Balls + 5 Burpees + 12 Snatch to Reverse Lunge
B. Sprint
300m Run
15/12 Cal Bike
Max Reps Alt Db Snatches
3 min Time cap
A1. Bike 12/9 Cal + 12 Double KB/DB Push Press + 12 Sit ups
A2. 12 Wall Balls + 5 Burpees + 12 Snatch to Reverse Lunge
B. Sprint
300m Run
15/12 Cal Bike
Max Reps Alt Db Snatches
3 min Time cap
Styrkur101
Metcon
A. E2M x 5 sets
6 Deficit Deadlifts @ ca. 70% of 1RM *Stand on a 10 kg plate*
B. E2M x 4 sets
6-8 Pendlay Rows @ ca. 50% of Deadlift weight in Part A + 10/10 Half Kneeling KB Press
C. EMOM x 12 min
C1. 10-15 Russian KB Swings @32/24 KG
C2. 10-15 KB Goblet Squats @ Same KB
C3. 12-16 KB Plank Pass Through (AHAFA)
C4. 30-40 sec Barbell Bicep Curl @Barbell Only
6 Deficit Deadlifts @ ca. 70% of 1RM *Stand on a 10 kg plate*
B. E2M x 4 sets
6-8 Pendlay Rows @ ca. 50% of Deadlift weight in Part A + 10/10 Half Kneeling KB Press
C. EMOM x 12 min
C1. 10-15 Russian KB Swings @32/24 KG
C2. 10-15 KB Goblet Squats @ Same KB
C3. 12-16 KB Plank Pass Through (AHAFA)
C4. 30-40 sec Barbell Bicep Curl @Barbell Only