Grandi 101 – –

Síðasti dagurinn til að kaupa miða á Árshátíðina í forsölu er á MORGUN! 🙂

View Public Whiteboard

Hreysti101

Metcon (No Measure)

A. Alt. EMOM x 8 min; AHAFA

A1. 5 Strict Press

A2. 5-7 Strict ChinUps

B. EMOM x 20 min; AHAFA:

B1. 10-15 Box Jumps

B2. 5-7/5-7 Single Arm one Ring Ring Row

B3. 10- 15 Sprawls

B4. 8-12 DBL KB/DB Thrusters

Þrek101

Metcon (No Measure)

A. 16 Min Alt. EMOM

1. 8-12 Cal Row

2. 8-12 Strict KB Press

3. 12-16 Push Ups

4. 40 Sec Plank

3 Min btw.

B. 16 Min Alt. EMOM

1. 40 Sec Air Bike

2. 7/7 KB Snatch

3. 6-8 Strict Pull Ups

4. 12-16 Wall Balls

Styrkur101

Metcon (No Measure)

A. Deadlift; E2,5M x 4 sets; AHAFA:

1st set: 8 Deadlift

2nd set: 6 Deadlift

3rd set: 4 Deadlift

4th set: 2 Deadlift

*Increase the weight throughout sets

B. Alt EMOM x 9 sets; AHAFA:

B1. 5-7/5-7 Reverse Lunges w. KB in Goblet Hold (from weightplate if you want to make it even harder)

B2. 10 Pendlay row

B3. 10-15 Explosive Russian KB Swings

C. Alt EMOM x 6 min

C1. 10/10 KB’ Side Bends

C2. 30-40 sek V-up Hold

Athugasemdir

athugasemdir