Grandi 101 – –

View Public Whiteboard

Hreysti101

Metcon (No Measure)

A. In 12 minutes finish 4-5 Rounds; AHAFA of:

3-5 Bench Presses (Build up)

6-8 / 6-8 Single Arm DB Bent over Row

16-20 Banded Tricep Push Downs

B. Alt. EMOM x 15 min @YBTE

B1. 4-6 / 4- 6 Dumbell Split Jerks (heavy-ish)

B2. 8-10 Toes To Bar

B3. 12/10 cal Bike (or max 45 sec)

Þrek101

Metcon (No Measure)

AMRAP 27 min @YBTE

300/250m Row

2 Rounds:

12 Gorilla Row

14 (7/7) Dynamic Side Plank

16 Plate Jumps

300/250m Row

2 Rounds:

8 Hike Swings

10 Alt. Forward Lunges (w. plate overhead or Kb in goblet hold)

16 Heel Taps

Styrkur101

Metcon (No Measure)

A. In 11 Minutes Finish 4-5 Rounds of:

4 Pause Barbell Bench Press @70% of 1RM (2 Sec Pause)

8 Lu Raises

12 Alt. DB Bicep Curl

B. Alt. EMOM x 16 Min

B1. 8-10 Glose Grip Barbell Bench Press

B2. 16-20 KB Gorilla Row

B3. 10-14 SeeSaw Presses + 15-20 Sec OH Hold

B4. 20-28 Sec Hanging L/H-Sit

Athugasemdir

athugasemdir