Grandi 101 – –
Munum að halda okkur á okkar svæði og vera með okkar búnað. Sömu reglur gilda í Open Gym með ALLA, líka vini og pör 🙂
Hreysti101
Metcon (No Measure)
A. E2,5M x 3 sets @YBTE:
5 Romanian DeadLift + 10 Deadlift +
5-7/5-7 Spilt Squats w. DB in Goblet Hold
B. E3M x 3 Sets @YBTE:
10 Pendlay Row + 10 Hip Thrust (w. bar og DB on hips)+ 10/10 DB SideBends
C. EMOM x 9 min @YBTE:
C1. 12-20 ALT. DB Snatch
C2. 10-15 Box Jumps
C3. 6-10 Box HSPU
Þrek101
Metcon (No Measure)
Pyramid. 1… 1+2… 1+2+3……. Timecap: 30 Min
1. TGU
2. Inchworm to Plank
3. Hindu Push Ups
4. Split Squat Jumps (Each Leg)
5. Sprawls
6. Air Squats
7. Russian Swing
8. Romanian DL
9 SDHP
10. Sit Ups
11. Push Ups
12. Burpees
Heimaæfing
Metcon (No Measure)
A. E2,5M x 4 sets @YBTE:
5-10 KB Romanian DeadLift + 10-15 KB Deadlift +
5-7/5-7 Spilt Squats (w. KB in Goblet Hold)
B. E3M x 3 Sets @YBTE: 8-10/8-10 KB Single Hand Bent over Row + 10 Hip Thrust (w. KB on Hips) + 10/10 KB SideBends
C. EMOM x 9 min @YBTE:
C1. 6-10/6-10 KB Snatch
C2. 10-15 Air Squat Jumps
C3. 6-8/6-8 Strict KB Presses or 6-10 HSPU on Floor