Grandi 101 – –

“When you don’t want to workout is when you need it the most“

View Public Whiteboard

Hreysti101

Metcon (No Measure)

A. Alt. EMOM x 12 min (AHAFA)

A1. 10-12 DB Bench Presses

A2. 12-16 Gorilla Row

A3. 8-10 Toes To Rings / Toes to Bar

B. AMRAP 16 min @YBTE

18/14 Cal Bike

12 Weighted Lateral Box step overs (AHAFA)

6 AtlasBall over shoulder (AHAFA)

Þrek101

Metcon (No Measure)

A. Alt. EMOM x 30 min @YBTE

A1. 6-8/6-8 Single leg Romanian Deadlift @medium weight

A2. 4-5/4-5 Single arm Snatch @same weight + 4-6 Sprawls

A3. 12-20 Cossack Squat

A4. 10 Russian Leg lifts + 10- 15 sec Hollow hold

A5. 30 – 40 Sec JumpRope (anyhow)

Styrkur101

Metcon (No Measure)

A. E2M x 4 Sets @YBTE

4 Close Grip BB Bench Press @80% of 1RM

+ 8-10 Dbl. DB Bicep Curls (Slow Eccentric)

B. E3M x 3 Sets @AHAFA

6 Bent Over BB Row

+ 8/8 Half Kneeling DB/KB Press

+ 10/10 Sitting Single Arm DB/KB Shrug (Pause for 1 Sec at the Top)

C. 3 Giant Sets

20 Sec Strict Hanging Knee Raises/Active Hang

18 KB Gorilla Rows

16 Face Pulls

14 (7/7) Side Planks With Rotation

* 1 Minute Rest

Athugasemdir

athugasemdir