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Location
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Grandi 101
Program
-
Date
Workout
23.01.2020 - 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
23.01.2020
Hreysti101
Metcon (No Measure)
A. E3M x 5 sets - Back Squat (low or high)
1st set: 5 reps @ca. 80% 1RM
2nd set: 3-4 reps @ca. 85% 1RM
3rd set: 2 rep @ca. 90% 1RM
Switch to Short Box Squat @85-90% Effort
4th 10-12 Reps
5th 10-12 Reps"
B. For Time @your best technical effort:
80 Wall Balls
40 KB Snatch
20 WB OH Rev. Lunges
200 Single-unders
50 Wall Balls
30 KB Snatch
20 WB OH Rev. Lunges
100 Single Unders
*Time Cap: 15 min
Þrek101
Metcon (No Measure)
A. Alt EMOM 10
A1) 8/8 alt Lunge box jumps (front leg on a low box)
A2) 6/6 pistols on box
B. Alt EMOM 20min:
B1) 10/10 Single arm bottoms up Hollow boddy flutter kicks
B2) 20 Kb russian twist
B3) 8 Right arm Turkish sit ups
B4) 8/8 Tall kneeling kb Chop/side
B5) 8 Left arm Turkish sit ups
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
6 Strict Press @ca. 75% 1RM
+ 15-20 sec Chinup Hold
B. E3M x 3 sets
6 Bench Press @ca. 75% 1RM
+ 15-20 sec Push-up Hold as low as you can.
C. Alt EMOM x 9 min
C1. 8/8 Single Arm Arnold Press AHAFA
C2. 8-10 Strict Pull-ups / Ring row
C3. 7-10 Russian Leg lifts on Floor
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 23, January 2020
Male Clients
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