Grandi 101 – –

It’s Monday and it’s time to go BEAST MODE!

ATH! Tímarnir kl. 06:00 og 07:00 falla niður á morgun vegna tilmæla frá Almannavörnum höfuðborgarsvæðisins um vonskuveður. Við stefnum þó á að halda tímanum kl. 08:30 en staðan verður tekin á honum kl. 08:00 í fyrramálið. Fylgist endilega með á Facebook síðunni okkar, Grandi101- Samfélagið 🙂

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Hreysti101

Metcon (No Measure)

A. You have 13 minutes to finish 5 sets of:

5-5-4-4-3 Back Squats (AHAFA)

5-7/5-7 Half Kneeling KB Strict Press

10/10 Dynamic Side Plank

B. You have 7 minutes to finish 3 Sets of 10 TEMPO Back Squats (medium weight that allows you to keep the tempo)

* Tempo 2020

**Rest 40-80 sec between sets (You rest while your partner is squatting)

C. Ascending Ladder for 6 minutes @YBTE

2-4-6-8-10-12..

Atlas Ball Over Shoulder

Burpees Over Atlas Ball

Þrek101

Metcon (No Measure)

AMRAP x 20 min with focus on moving great!

250 m Row or 500m Bike

8/8 Suitcase KB Deadlifts

8/8 Single arm KB Clean

8/8 Single arm KB Shoulder To Overhead

80 Single Unders / 40 Double Unders

B. Ascending Ladder for 6 minutes @YBTE

2-4-6-8-10-12..

Cal Row or Bike

Double KB/DB Thrusters (medium weight)

Styrkur101

Metcon (No Measure)

A. E3M x 3 Sets

3-4 BB. Deadlifts @85% of 1RM (No TnG)

+ 4-6/4-6 Single Arm DB/KB. Push Press @Heavy Weight

B. E2M x 3 Sets @AHAFA

6-8 BB. Romanian Deadlifts

+ 8-10 Double DB/KB. Z-Press

C. 3 Super Sets (Rest As Needed)

10/10 Staggered Stance RDL @AHAFA

10-15 BB. Strict Press (Barbell Only)

D 1 Set Of (Split Reps as You Like)

100 Banded Tricep Pushdowns @Light Band

100 Banded Glute Bridge

Athugasemdir

athugasemdir