Grandi 101 – –
Áfram höldum við að minna á sóttvarnir!
Verum dugleg að halda tveggja metra reglunni og sótthreinsa hendur og búnað.
Þetta hefur gengið ótrúlega vel og við ætlum að halda því áfram 🙂
Hreysti101
Metcon (No Measure)
A. Alt Intervals, 1 min on : 30 sec off x 6 of each @your best technical effort
A1. Row / AirBike
A2. 10/10 Single arm OH Split Squat @medium weight (ca. 24/16kg) + Remaining time: Sprawls
A3. 10 Slow and controlled KB DeadBug + Remaining time: AirSquat
Þrek101
Metcon (No Measure)
A. AMRAP 12 min @your best technical effort
50 Run in Place jump rope
40 AirSquat
30 Banded Side steps (1 left and 1 right)
20 Mountain Climbers
10 Sprawls
B. AMRAP 12 min @your best technical effort
5/5 Get-up Sit-up @medium weight (ca. 16/10kg)
10/10 Single arm OH Split Squat @same weight
20 Skater Jumps
Styrkur101
Metcon (No Measure)
A. Back Squat (low or high bar)
E2M x 4 sets
5 reps @ca. 75% 1RM
3 reps @ca. 85% 1RM
1 rep @ca. 90% 1RM
1 rep @95+%
B. E3M x 3 sets ;AHAFA
8-10/8-10 Bulgarian Split Squat + 10/10 Single arm Row + 10-15 Russian Leg lifts
C. Alt EMOM x 9 min; AHAFA
C1. 30-40 sec Static Squat Hold
C2. 30 sec 5/5 Banded Side Steps + 5 Banded Squats (make it harder by having KB in Goblet Hold)
C3. 8-12 KB Sumo DL High pull