Grandi 101 – –

„Sweat today, Smile tomorrow“

Minnum á Grandaleikana á laugardaginn frá 09:00 – 12:00! Skráðu þig og vertu með 🙂

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Metcon (No Measure)

A. EMOM x 12 Min

(Build Up, From Rack)

A1. EMOM x 6 Min

1-2 Push Press +

1-2 Jerk (anyhow)

A2. EMOM x 6 Min

1-2 Jerk (anyhow)

B. 3 Rounds For Time @90% Intensity

6 STOH (60/43 kg)

8 Shuttle Sprints (Each Sprint is ca. 15m)

10 Alt. DB Snatch (28/18 kg)

Time Cap: 6 Min

C. In 10 Min Work Your Way Up the Ladder as High as You Can

1-2-3-4-5.. Reps of:

Strict Press (Choose Between a Barbell or Dbl. KB/DB, ca. 40/25 kg)

Ring Rows (Use One Ring w. Supinated Grip)

*You Do Unbroken Sets of Perfect Quality Reps. If You Fail/Break You Start Back at 1 Rep of Both Movements. So Don’t Rush It!


Metcon (No Measure)

A. For Time @Your Best Technical Effort

Buy in: 5000/4400m Bike

Into 10 Rounds of:

10 Kb Swing (medium heavy)

8 Air Squats / Goblet squats

6 Pushups

4 Sprawls

Buy Out: 5000/4400m Bike

Time Cap: 32 Min