Grandi 101 – –

View Public Whiteboard

Hreysti101

Metcon (No Measure)

A. 5 Rounds for time: High effort

21 Russian KB swing (AHAFA)

15 Wall balls

9 Alt DB Clean + Split jerk (AHAFA)

150m Run

Scaled reps: 18/12/6

18 min Time Cap

B. Accessory: Amrap 8-10 minutes

Walk with plates in both hands until failure

10 Ring Push ups

Þrek101

Metcon (No Measure)

A. ALT EMOM x 20

a. Row 40 sec

b. 15 Goblet squats

c. 40 sec Jump Rope

d. 10 Shoulder taps + 20 Mountain climbers

e. 15 Russian KB Swings

Rest 2 minutes

B. 4 Minute AMRAP

4/4 KB Snatch

10 Split squat Jumps / Backwards Lunges

Styrkur101

Metcon (No Measure)

E2.5M x 4sets:

5x Bench press @ 70-85% + 10/10 single arm row against support

E3M x 3 sets:

10-12 Sitting DBL DB/KB strict press +

10-15 straight arm banded pull down +

10 staggered push ups

EMOM x 12min.

1. 12-16 Lateral to front raises.

2 Liggjandi french press með dumbell

3. 10-15 banded bicep curl, go slow on the eccentric part.

4. 10-15 hot plate

Athugasemdir

athugasemdir