Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2,5M x 4 Sets: 6-8/6-8 KB Single Leg Romanian Deadlift + 12-16 Banded Good mornings + 20 – 30 sec sec Bicycle Crunches

B. Alt Intervals, 1 min on : 1 min off x 8 sets @ca. 60/40kg or As heavy as form allows & As many reps as form allows

9- 12 TNG Deadlift + 6- 9 Hang Power Clean + 3-6 S2OH

Remaining time: Jump Rope Anyhow
* Focus on GOOD technique rather than heavy weight.

Þrek101

Metcon (No Measure)

A. E3M x4

3 Tempo dbl KB Deadlift (4141)

4-6/4-6 Romanian Deadlift

B. AMRAP 20

In teams of two, I go you go

10m dbl KB farmer walk

2 dbl KB deadlifts

10m dbl KB farmer walk

5 KB Sumo deadlift

Styrkur101

Metcon (No Measure)

A. E2,5M x 4 sets: 4 Strict Presses + 8-12 Dips on Boxes + 10/10 Russian Twists with KB or Weightplate

B. EMOM x 16 min :

B1) 20-30 sec Handstand Hold

B2) 15-20 Banded AirSquats B3) 5-7/5-7 DB Bicep Curl to Arnold Press

B4) 10-15 Bent over Shoulder fly with light weightplate

C. 3 Rounds for Pump:

20-30 Banded Bicep Curls + 20-30 Banded Tricep PushDowns

Athugasemdir

athugasemdir