Grandi 101 – –

„Go after your dreams. No matter how big they are“

View Public Whiteboard

Hreysti101

Metcon (No Measure)

A. Finish 4-5 Rounds in 10 minutes of:

4-6 Push Press; AHAFA

4-6 Strict ChinUps for height

B. AMRAP x 14 min @YBTE

12/9 Cal Bike

6 Power Clean (ca. 50/35kg)

6 PullUps (Anyhow)

6 Shoulder2Overhead (same weight)

Þrek101

Metcon (No Measure)

A. AMRAP x 7 min @YBTE

5/5 Windmills (with rather light or no weight)

7/7 Punt Lunges w. DB

9/9 Cossack Squats (with light or no weight)

12 (6/6) Strict Mountain Climbers

*Focus on full control in all movements

AMRAP 9 min @YBTE

10/8 Cal Row

10 Russian Swings

10 Drop Squats

10/10 Dynamic Side Plank

C. AMRAP 11 min @ YBTE

10/8 Cal Row

10 /5/5) KB Hang Snatxh

10 (5/5) Forward Lunges

10 Sprawls

Rest 90 sec between AMRAPS

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 Sets

5 BB. Block Deadlifts @75% of 1RM (Plates Elevated, Medium Height)

+ 8 DB Floor Press

B. E3M x 3 Sets @AHAFA

6/6 BB. Drop Lunge

7/7 Single Leg RDL

8/8 Half-Kneeling KB/DB Press

C. 3 Rounds for Quality (Rest as Needed)

10 Russian KB Swings @AHAFA

14 KB/DB Plank Pull-Through

18 Banded Side Steps

Athugasemdir

athugasemdir