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Location
(All)
Grandi 101
Program
-
Date
Workout
14.07.2020 - Grandi 101
Class
(All)
06:00 Hreysti101
07:00 Hreysti101
08:30 Styrkur101
11:30 Hreysti101
12:30 Hreysti101
16:30 Þrek101
16:30 Hreysti101
17:30 Hreysti101
17:30 Þrek101
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
14.07.2020
Hreysti101
Metcon (No Measure)
A. E90s x 10 sets ;Build across
1 Clean High Pull + 1 Above Knee Hang Power Clean + 1 Below Knee Hang Power Clean + 1-2 Front Squat + 3-5 Explosive Box Jumps (land in power position)
B. Alt Intervals, 1 min on : 1 min off x 3 of each (12 min) @really high effort!!!
B1. Row with straps @damper <6/4+ (goal is always over 90+ RPM)
B2. AirBike @damper <4/2+ (goal is always over 90+ RPM)
Þrek101
Metcon (No Measure)
A. EMOM x 15 min
3-5 Dbl KB Snatch @ca. 2 x 16/12kg + 20 Double-unders / 40 single-unders
B. E2M x 6 sets
10/10 SlamBall side Throw to wall + 10-15 Shoot Throughs on boxes + 6 Balance Burpee
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
3 Back Squat @ca. 80% 1RM + 6-10 Strict Knee raises
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. 10-12 Narrow grip (shoulder width) Bench press ;AHAFA
C3. ca. 30 sec Hollow Hold
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Whiteboard:
Tuesday, 14, July 2020
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