Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. EMOM x 8 min; Build your way up
1 Snatch High Pull + 1 Power Snatch + 1 OHS
B. EMOM x 8 min; Build you way up
2 No TNG Snatch
C. You have 10 min to work you way up to daily 1RM Snatch
Þrek101
Metcon (No Measure)
A. Chipper
In teams of two, split reps up like you want
4 Round for time:
40 Cal AirBike
40 Alt DB Snatch @ca. 20/14kg
40 Goblet Squat @ca. 24/16kg
40 KB Shoulder to overhead @same weight as in goblet sq
2 Rope Climbs
*If you finish within 30 min, the pair bikes as many cal as possible to 30 min mark.
*Time Cap: 30 min
Styrkur101
Metcon (No Measure)
Fyrir þá sem vilja taka smá styrk í Open Gym 🙂
A. E3M x 3 sets
6 Back Squat (low or high) @ca. 70% 1RM + 10/10 Side Plank w. rotation (use weight if you want)
B. E3M x 3 sets ;AHAFA
8-10/8-10 Single arm OH Split Squat + 8-10 Dbl DB Bench Press + 20 Russian Twists
C. Alt EMOM x 9 min
C1. ca. 30 sec Banded side steps pull apart
C2. ca. 30 sec Cuban rotations @light weight ca. 1.5-2.5kg
C3. ca. 30 sec BW Cossack Squat