Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. You have 14 min to work your way up to 1RM Clean and Jerk (anyhow)
B. Alt EMOM x 15 min
B1. 4-5 TNG Power Clean and Push Jerk @ca. 50% of A.
B2. 8-10 Front Squat @ same bar
B3. 5-7 Toes to bar + 5-7 Sparwls
Þrek101
Metcon (No Measure)
First two rounds is 40sec work with 20sec rest before moving to the next one. 2 min break btw those rounds. Third and last round work 30sec rest 12sec.
1. Row (strapless)
2. Bent Over Banded Reverse Fly
3. L – Hang
4. Wall Ball
5. Split Stance Pallof Hold L/R
6. Front Rack KB Carry L/R
7. Up/Down Plank
8. Lat. Lunges
9. Single Arm Ring Rows L/R
Styrkur101
Metcon (No Measure)
A. Deadlift; E3M x 4 sets
1st set: 3 reps @ca. 80% 1RM
2nd set: 2 reps @ca. 85-87% 1RM
3rd and 4th set: 1 rep @ca. 90-93% 1RM
B. Alt E90s x 9 sets; AHAFA
B1. 10 Romanian Deadlift
B2. 10 Pendlay row
B3. 10-15 Explosive Russian KB Swings