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Workout

20.10.2020

Í dag opnum við aftur á Granda101 :-) Við biðjum ykkur um að huga sérstaklega vel að sóttvörnum og fara inn um þá innganga sem vísa inn í ykkar tíma. Þar eru mottur til að þurrka af skónum og sprittbrúsar til að sótthreinsa hendur við komu. Virðum tveggja metra regluna, höldum okkur á okkar svæði og hugsum um vel upp á sótthreinsun á höndum og á búnaði. Gerum þetta saman <3

Hreysti101

Metcon (No Measure)

3 mini amrap's
2 min rest between amrap's @YBTE

A. AMRAP 7 min @your best technical effort
Buy-in: 200 Run in place jump rope
Then into max rounds of:
6 Lateral Burpees over bar
10-12 Frontsquat w. 2x DB @moderate weight

B. AMRAP 7 min @your best technical effort
Buy-in: 30/20cal AirBike/Row(anyhow)
Then into max rounds of:
10 Box Jumps 60/50cm (step down)
6 Devil Press 2 x DB @moderate weight

C. AMRAP 7 min @your best technical effort
Buy-in: 30/20cal Row/AirBike (anyhow)
Then into max rounds of:
12 Toe touches
6 Shoulder to overhead w. 2 x DB @moderate weight

Þrek101

Metcon (No Measure)

A. AMRAP 24 min @80% effort
3 Rounds of:
6 Lateral Burpees over KB
10-12 Goblet Squat @moderate weight
Then 3 Rounds of:
6/6 KB Snatch
9 Push-ups
12 Alt Jumping lunges
Then 3 Rounds of:
12 Toe touches
12 Alt Cossack Squat w. weight if you can
12/12 Bent over row
*use the same KB the whole time for the Goblet, Snatch, Cossack and Row

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets
3 Back Squat @ca. 75-80% 1RM + ca. 20-30 Russian Twist
B. E3M x 3 sets
5/5 Box Pistols w. non working foot sliding behind box ;AHAFA + 15 Romanian Deadlift ;AHAFA
C. Alt EMOM x 9 min
C1. 16-20 BW Cossack Squat
C2. Max rep Push-ups
C3. ca. 30 sec Hollow Hold

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