Grandi 101 – –

“Many great things can be done in a day if you don’t always make that day tomorrow“

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Hreysti101

Metcon (No Measure)

A. EMOM X 10 min: (AHAFA)

A1. 2-3 Power Clean

A2. 1 Squat Clean + 2 Jerk (Anyhow)

B. AMRAP x 16 min @YBTE

7 Box Jumps (Step Down)

6 Power Clean (ca. 50/35kg)

5 PullUps/ Bent over barbell Row

4 Shoulder to Overhead

3 Lateral Burpees over Bar

*Rest 1 minute after each round

**Fyrsta umferð byrjar á fyrstu æfingu og unnið niður æfingalistann. Næsta umferð byrjar á neðstu æfingunni og unnið er upp æfingastigann.

Þrek101

Metcon (No Measure)

A. AMRAP 28 min @YBTE

300/250m Row

2 Rounds:

12 Gorilla Row

14 (7/7) Dynamic Side Plank

16 Plate Jumps

300/250m Row

2 Rounds:

12 Russian Swings

14 Alt. Forward Lunges (w. plate overhead or Kb in goblet hold)

16 Heel Taps

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 Sets

4 Pause BB. Bench Press @75% of 1RM (2 Sec Pause at Bottom Position)

+ 5/5 Heavy DB. Row Against Support

B. Alt. EMOM x 16 Min

B1. 10 Dbl. DB/KB Z-Press

B2. 20 Toe Touches

B3. 10 BB. Bent Over Row

B4. 20 Sec/20 Sec Copenhagen Plank

Athugasemdir

athugasemdir