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Location
(All)
Grandi 101
Program
Date
Workout
09.11.2021 - Grandi 101
Class
(All)
06:00 Hreysti101
06:00 Styrkur101
07:00 Hreysti101
08:30 Styrkur101
11:30 Þrek101
16:30 Hreysti101
16:30 Þrek101
17:30 Þrek101
17:30 Styrkur101
17:30 Hreysti101
18:30 Fimleikatækni101
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
09.11.2021
"You Don´t Have To Be Extreme, Just Consistent"
Hreysti101
Metcon (No Measure)
A. EMOM X 12 min @YBTE ( Build across)
1 Clean (Anyhow)
1 Front Squat
1 Jerk (Anyhow)
B. For Time @YBTE
3-6-9-12-9-6-3 reps of:
Hang Squat Cleans (50-60/30-40)
Lateral Burpees Over Bar
Toes to Bar
Time Cap: 12 minutes
Þrek101
Metcon (No Measure)
A. Alt EMOM x 25 min @YBTE
A1. 15-20 Explosive Russian Swings (Heavy)
A2. 4-5/4-5 Get-up Sit-up
A3. 8-10/8-10 Lateral Punt Lunges @medium weight
A4. 20-25 Drop Squats
A5. 6-10 Burpees to Plate
B. CORE
EMOM x 6 min @YBTE
B1. 12-16 Russian Leg Lifts
B2. 20 Strict Mountain Climbers + 20 Heel Taps
B3. 10/10 Dynamic Side Plank (20s/20s Side Plank Hold)
Styrkur101
Metcon (No Measure)
A. E90s x 5 Sets
5 Deficit Deadlift @70% of 1RM
B. Alt. E2M x 8 Sets (4 Sets of Each) @AHAFA
B1. 7 Explosive Pendlay Rows +
5-7/5-7 Single Leg RDL
B2. 8 BB Hip Thrust/Glute Bridge +
6-8/6-8 Half Kneeling KB/DB Press
C. Alt. E30s x 8 Sets (4 Sets of Each)
C1. 10 Russian Leg Lifts
C2. 10 Russian KB Swing
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Whiteboard:
Tuesday, 09, November 2021
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