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Location
(All)
Grandi 101
Program
-
Date
Workout
21.01.2021 - Grandi 101
Class
(All)
06:00 Hreysti101
06:00 Styrkur101
07:00 Hreysti101
08:30 Styrkur101
11:30 Hreysti101
12:30 Hreysti101
16:30 Þrek101
16:30 Hreysti101
17:30 Hreysti101
17:30 Þrek101
17:30 Styrkur101
18:30 Hreysti101
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
21.01.2021
Hreysti101
Metcon (No Measure)
A. E2M x 5 sets
1 Perfect Power Clean + 5 Front Squat ;AHAFA + 7-10 Hip Thrust w. same Barbell and same weight
B. 3 Rounds for time @your best technical effort
30 AirBalls 9/6kg
20 Alt DB Snatch @ca. 16/12kg
10 Burpee box Jumps 60/50kg
50 Double-unders / 100 Single-unders
*Time Cap: 15 min
Þrek101
Metcon (No Measure)
A. E90s x 8 sets ;AHAFA
5 Dbl KB Clean + 5 Dbl KB Front Squat + 6-8 Alt Gorilla Row
B. AMRAP 14 min @your best technical effort
6/6 Single arm Thrusters @ca. 16/12kg
16 Skater Jumps
6 Walkout Plank w. ca. 2 sec pause each time
6/6 Single arm Snatch @same weight as in thrusters
16 Toe touches
Styrkur101
Metcon (No Measure)
A. E2M x 4 sets ;AHAFA
4 reps Back Squat - 1st rep w. 2 sec pause at bottom + 3 regular + 3-5 Explosive AirSquat Jumps
B. E2M x 4 sets
6-8/6-8 Box Pistols (add weight if you can) + ca. 20-30 sec Hollow hold
C. Alt EMOM x 9 min
C1. 12-16 Alt Curtsy Squat (add weight if you can)
C2. 12-16 Romanian DL ;AHAFA
C3. ca. 30-40 sec BirdDog
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 21, January 2021
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