Grandi 101 – –
Síðasti dagurinn til að kaupa miða á Árshátíðina í forsölu er á MORGUN! 🙂
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