Grandi 101 – –

Í dag opnum við aftur á Granda101 🙂

Við biðjum ykkur um að huga sérstaklega vel að sóttvörnum og fara inn um þá innganga sem vísa inn í ykkar tíma. Þar eru mottur til að þurrka af skónum og sprittbrúsar til að sótthreinsa hendur við komu.

Virðum tveggja metra regluna, höldum okkur á okkar svæði og hugsum um vel upp á sótthreinsun á höndum og á búnaði.

Gerum þetta saman <3

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Hreysti101

Metcon (No Measure)

3 mini amrap’s

2 min rest between amrap’s @YBTE

A. AMRAP 7 min @your best technical effort

Buy-in: 200 Run in place jump rope

Then into max rounds of:

6 Lateral Burpees over bar

10-12 Frontsquat w. 2x DB @moderate weight

B. AMRAP 7 min @your best technical effort

Buy-in: 30/20cal AirBike/Row(anyhow)

Then into max rounds of:

10 Box Jumps 60/50cm (step down)

6 Devil Press 2 x DB @moderate weight

C. AMRAP 7 min @your best technical effort

Buy-in: 30/20cal Row/AirBike (anyhow)

Then into max rounds of:

12 Toe touches

6 Shoulder to overhead w. 2 x DB @moderate weight

Þrek101

Metcon (No Measure)

A. AMRAP 24 min @80% effort

3 Rounds of:

6 Lateral Burpees over KB

10-12 Goblet Squat @moderate weight

Then 3 Rounds of:

6/6 KB Snatch

9 Push-ups

12 Alt Jumping lunges

Then 3 Rounds of:

12 Toe touches

12 Alt Cossack Squat w. weight if you can

12/12 Bent over row

*use the same KB the whole time for the Goblet, Snatch, Cossack and Row

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

3 Back Squat @ca. 75-80% 1RM + ca. 20-30 Russian Twist

B. E3M x 3 sets

5/5 Box Pistols w. non working foot sliding behind box ;AHAFA + 15 Romanian Deadlift ;AHAFA

C. Alt EMOM x 9 min

C1. 16-20 BW Cossack Squat

C2. Max rep Push-ups

C3. ca. 30 sec Hollow Hold

Athugasemdir

athugasemdir