Grandi 101 – –
Gleðilegan JÚNÍ kæru Grandarar 🙂
Hreysti101
Metcon (No Measure)
Warm Up & Movement Circuit
In 6 Minutes Do 3 Rounds Of:
5 Supine Arch Hold Snap to Hollow Hold (2 Sec Pause In Each Hold)
10 Plate Sots Press (Elevate Heels If You Need to)
15m Duck Walk (w. Plate Overhead If You Want)
A. EMOM x 12 Min
A1. EMOM x 6 Min
1 Segment Snatch (Squat or Power)
1 Hang Snatch (Squat or Power)
*In Segment Snatch pause for 1-2 Sec @the Knee
A2. EMOM x 6 Min
1-2 Snatch (Squat or Power)
B. For Time @80% Intensity
50-40-30-20-10 / 75-60-45-30-15
Double Unders / Single Unders
15-12-9-6-3
Toes to Bar
5-4-3-2-1
Snatch (Medium-Heavy)
Time Cap: 12 Min
Þrek101
Metcon (No Measure)
A. AMRAP x 20 min @Your Best Technical Effort
15/12 Cal Row
12 (6/6) Hang DB Clean&Jerk
16 Alternating Forward Lunges (with DB in Front Rack)
24 DU/ 48 SU
16 High Knee Raises with Atlas Ball (in Front Rack/Bear Hug)
Rest 2 minutes before B
*Find your tempo and keep it throughout the workout.
B. Ascending Ladder for 5 minutes @YBTE
2-4-6-8-10-12-…
Cal Row
Atlas Ball Over Shoulder (AHAFA)