Grandi 101 – –
Höldum áfram að huga að hreinum höndum og hreinum búnaði 🙂
Hreysti101
Metcon (No Measure)
A. E2,5M x 4 Sets:
5/5 Strict DB Presses + 5/5 DB Push Press; AHAFA (do 5 strict press & straight to 5 push press – then switch sides)
8-10/8-10 Single Hand DB Bent over Row against support
B. E2,5M x 4 Sets:
5-7/5-7 DB Bicep Curl to Arnold Press
10/10 Single Leg Step Ups wit one DB
Plank with shoulder taps x 20
C. EMOM x 9 min
C1. 6-10 Sprawls to Box Jumps
C2. 5-7/5-7 Single Hand DB Thrusters
C3. 8-10/8-10 Single Leg Russian Leg Lifts on Floor (use DB as a support if you want)
* It’s also possible to use KB in these workouts
Metcon (No Measure)
A. E2,5M x 4 Sets:
5/5 Strict DB Presses + 5/5 DB Push Press; AHAFA (do 5 strict press & straight to 5 push press – then switch sides)
8-10/8-10 Single Hand DB Bent over Row against support
B. E2,5M x 4 Sets:
5-7/5-7 DB Bicep Curl to Arnold Press
10/10 Single Leg Step Ups wit one DB
Plank with shoulder taps x 20
C. EMOM x 9 min
C1. 6-10 Sprawls to Box Jumps
C2. 5-7/5-7 Single Hand DB Thrusters
C3. 8-10/8-10 Single Leg Russian Leg Lifts on Floor (use DB as a support if you want)
* It’s also possible to use KB in these workouts
Þrek101
Metcon (No Measure)
30 Min EMOM
Min 1-9
A) 14-18 Sec Russian Swing
B) 5/5 KB Clean and Jerk
C) 10 Russian Leg lifts on Floor
Min 10-21
A) 8-12 Goblet Squat
B) 12-16 Alt. KB Punt Lunges
C) 6-10 Burpees
Min 22-30
A) 8-12 KB Sumo Deadlift High Pull
B) 6-8/6-8 KB’ Snatch
C) 10-12 Tuck Ups
Heimaæfing
Metcon (No Measure)
A. E2,5M x 4 Sets @YBTE:
5/5 Strict DB Presses +
5/5 DB Push Press (do 5 strict press & straight to 5 push press – then switch sides) +
8-10/8-10 Single Hand DB Bent over Row against support +
5 Soft Yoga Presses
B. E2,5M x 4 sets
5-7/5-7 Single hand KB Clean& S2OH anyhow (strict press, push press, push jerk) +
10/10 Split Squat (w. KB in Goblet hold)
C. EMOM x 9 @YBTE
C1. 16 – 20 Alternating Jumping Lunges
C2. 5-7/5-7 Single Hand DB Thrusters
C3. 8-10/8-10 Single Leg Russian Leg Lifts on Floor (use KB as a support if you want)
* Athugið að hægt er að finna allar þessar æfingar á Youtube 🙂