Grandi 101 – –
„Sweat today, Smile tomorrow“
Minnum á Grandaleikana á laugardaginn frá 09:00 – 12:00! Skráðu þig og vertu með 🙂
Hreysti101
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!
Þrek101
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