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
23.05.2022
“Keep your squats low and your standards high“
Hreysti101
Metcon
A. E2M x 4 Sets @YBTE
12-10-8-6 Barbell Romanian Deadlift
6-8/6-8 Half Kneeling KB Presses
B. Alt. EMOM x 20 Min @YBTE
B1. 6-8/6-8 Bulgarian Split Squats
B2. 8-10 Pendlay Row (w. bar)
B3. 2-5 Wall Walks (scale it on box or floor)
B4. 40 Sec Row
12-10-8-6 Barbell Romanian Deadlift
6-8/6-8 Half Kneeling KB Presses
B. Alt. EMOM x 20 Min @YBTE
B1. 6-8/6-8 Bulgarian Split Squats
B2. 8-10 Pendlay Row (w. bar)
B3. 2-5 Wall Walks (scale it on box or floor)
B4. 40 Sec Row
Þrek101
Metcon
A. Alt. EMOM x 12 min; AHAFA
A1. 10-14 Goblet Squats
A2. 12- 16 Gorilla Row
A3. 30-40 Sec Plank vs 20s/20s Side Plank
B. 10-9-8-…-1 of:
Russian KB Swings
Reverse Lunges L+R (w. weight optional)
Shoulder2Overhead L+R
Toe Touches
Time Cap: 16 min or AMCAP Bike up to 16 min
A1. 10-14 Goblet Squats
A2. 12- 16 Gorilla Row
A3. 30-40 Sec Plank vs 20s/20s Side Plank
B. 10-9-8-…-1 of:
Russian KB Swings
Reverse Lunges L+R (w. weight optional)
Shoulder2Overhead L+R
Toe Touches
Time Cap: 16 min or AMCAP Bike up to 16 min
Styrkur101
Metcon
A. E3.5M x 5 Sets
4 Deadlifts @70-80% of 1RM
4/4 Dbl KB/DB Front Foot Elevated Reverse Lunges (Heavy)
8 Dips
20 Banded Overhead Tricep Extensions
B. For Quality
2-4-6 Reps Of:
Wall Walks
Turkish Getup
Time Cap: 10 min
4 Deadlifts @70-80% of 1RM
4/4 Dbl KB/DB Front Foot Elevated Reverse Lunges (Heavy)
8 Dips
20 Banded Overhead Tricep Extensions
B. For Quality
2-4-6 Reps Of:
Wall Walks
Turkish Getup
Time Cap: 10 min