Grandi 101 – –
,,We Rise By Lifting Others”
Minnum ykkur á PEPPFUNDINN í kvöld kl. 20:00.
Skráning fer fram á Wodify!
Hreysti101
Metcon (No Measure)
A. Alternating EMOM X 14 min @YBTE:
Min 1-7:
1 Snatch High Pull+ 1-2 Power Snatch +
2-3 Overhead Squats
Min 8-14:
2-3 Squat Snatch (or deep Power Snatch) (Build up)
Amrap 12 min: @YBTE
8-10 Hang Power Snatch (ca 40/30kg)
6-8 Toes To Bar
8-10 Overhead Squats (same barbell)
6-8 Burpees
Þrek101
Metcon (No Measure)
A. E2,5M x 5 sets @YBTE
12-16 Gorilla Row (AHAFA)
6-8/6-8 Split Squats (AHAFA)
20-30 Sec Plank
B. AMRAP 16 min @YBTE
12 DropSquats/ Air Squats
14 Russian KB Swing (medium weight)
16 (8/8) Alt Reverse Lunges (w. weight if you want)
18 Plate Jumps
20 (10/10) Heel Taps
Styrkur101
Metcon (No Measure)
A. E2M x 4 Sets
6 Close Grip BB Bench Press @70% of 1RM
+ 12-16 Alternating DB Bicep Curls
B. Alt. EMOM x 9 Min
B1. 6-8 Strict Pull Ups
B2. 8-10 BB Strict Press @AHAFA
B3. 15-20 Sec Toe Touches + 15-20 Sec Flutter Kicks
C. E2M x 3 Sets
8-12 Supinated Bent Over BB Row
8-12 Standing Overhead DB Tricep Extension
D. 3 Supersets w. No Rest
10/10 Single Arm Banded Chest Fly
10/10 Single Arm Banded Row