Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. You have 10 min to work your way up to 1 technical heavy set of:

1 Power Snatch + 1 Hang Snatch

B. For time @high effort

15 Hang Power Snatch @ca. 30/20kg + 30/22 Cal AirBike

C. For time @high effort

15 WallBall 9/6kg to 3.05m + 30/22 Cal Row

Þrek101

Metcon (No Measure)

A. EMOM x 24 (4 of each before moving on) @ 80-85% effort

*ca. 1 min rest between A1, A2, A3…

A1. EMOM x 4 sets: 30-40 Hollow Flutter kicks

A2. EMOM x 4 sets: 5-7/5-7 Single arm DB Hang Power Clean & Jerk @medium weight

A3. EMOM x 4 sets: 30-40 sec Jump rope (anyhow)

A4. EMOM x 4 sets: 20/20 sec Suitcase Farmer’s „walk“ (instead of walking do high knee raises) ;AHAFA

A5. EMOM x 4 sets: 5-7/5-7 Single arm KB Snatch @medium weight

A6. EMOM x 4 sets: 8-18 Cal SkiErg

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

5 No TNG Deadlift @ca. 70-75% 1RM + 4-6 Strict Chin-ups ;AHAFA

B. E3M x 3 sets

8/8 Bulgarian Split Squat ;AHAFA + 8/8 SeeSaw Press ;AHAFA + 10-20 sec L-sit on Floor (scale as needed)

C. Alt EMOM x 9 min

C1. 8-10 KB Sumo DL High pull ;AHAFA

C2. 12-16 Alt Punt Lunges @medium to medium heavy weight

C3. 6-10 Strict Toes to bar /knees to chest

Athugasemdir

athugasemdir