Grandi 101 – –

View Public Whiteboard

Hreysti101

Metcon (No Measure)

A. Alt E30s x 20 sets ;build across

A1. 1 Snatch High Pull + 1 Hang Power Snatch

A2. 2-3 TNG Power Snatch

B. AMRAP 14 min

30 Double-unders / 50 Single-unders / 50 Run in place

10 Overhead Squat @ca. 30/20kg

8 Balance Burpee

6 Hang Power Snatch @same weight

4 Slow and controlled Soft yoga presses

Þrek101

Metcon (No Measure)

A. E90s x 6 sets

6/6 Single arm Split Squat Thrusters @medium weight + 10 Banded Pull apart

B. AMRAP 17 min @you best technical effort

10/8 Cal AirBike / Row

10 Lateral Box Jumps w. hands on box

8 Devil Press @ca. 2 x 14/10kg

20-30 sec High Knee raises w. AtlasBall in FR

Styrkur101

Metcon (No Measure)

A. E2M x 4 sets

5-6 Bench Press ;AHAFA + 10 Banded Front raises to OH

B. E2M x 4 sets ;AHAFA

15/15 Single arm Row + 10-14 SeeSaw Press

C. Alt EMOM x 9 min

C1. Max rep Diamond Push-ups

C2. 10-15 Russian Leg lifts

C3. 10-12 Lu Raises @medium weight

Athugasemdir

athugasemdir