Grandi 101 – –
Ath!
Morguntímarnir kl.06, 07 og 08:30 falla niður í dag. Staðan verður tekin á hinum tímunum eins fljótt og hægt er.
Hreysti101
Metcon (No Measure)
A. E2M x 4 sets ;AHAFA
3-5 Strict Chin-ups + 1 Strict Press + 3-4 Push Press
B. E30s x 8 sets each (20 min)
B1. 6-10 Pull-ups (anyhow) (for those who can do 2-4 Bar MU)
B2. 6-10 Sprawls
B3. 8-12 Thrusters @ca. 30/20kg
B4. 30 sec Jump Rope (anyhow)
B5. Rest
Þrek101
Metcon (No Measure)
A. AMRAP 14 min @80% effort
5 Strict Pull-ups
10 Push-ups
15 AirSquat
10/8 Cal AirBike
B. AMRAP 14 min @80% effort
5 Shoot Throughs on Boxes
7 Box Jumps
9 Dbl Push press (KB or DB) @medium weight
10/8 Cal Row
Styrkur101
Metcon (No Measure)
A. In 12 min work your way up to Daily TECHNICAL 1RM Deadlift for the day.
*NO ugly lifts or braking of the back!!!
B. E2.5M x 3 sets ;AHAFA
6-8 Romanian Deadlift + 6-8 Strict Pull-ups
C. Alt EMOM x 9 min
C1. 5-7/5-7 Single leg Downward facing dog + knees to chest @controled tempo
C2. 10-14 Alt Box step-ups ;AHAFA
C3. Max rep Dips in Rack or Box (scale down so you can at least do 8+ reps)