Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2.5M x 4 sets ;AHAFA

3 No TNG Deadlift + directly to 3 TNG Deadlift + 12-16 Slow and controlled KB DeadBug

B. Alt E90s x 8 sets

B1. 7-10 Box HSPU + 7-10 Russian KB Swings @ca. 32/24kg + 7-10 Burpee box jumps 60/50cm

B2. 14-20 Alt Box Step-ups + 30 Double-unders / 50 Single-unders

Þrek101

Metcon (No Measure)

A. Alt Intervals, 90 sec on : 30 sec off x 6 sets each (24 min)

A1. 12 Russian KB Swings @ca. 32/24kg + 12 Jumping Lunges + Remaining time: Row / AirBike

A2. 12 Russian Leg lifts w. hands on KB + 10-12 Goblet Squat @same weight as in Russian swings + Remaining time: Row / AirBike

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 sets

8 Back Squat (low or high bar) ;AHAFA @ca. 65% 1RM + 4-6 Explosive Box Jumps (land in power position)

B. E2.5M x 3 sets

8-10/8-10 Single arm OH Split Squat ;AHAFA + 8-10/8-10 Side plank w. rotation (use light weight if you want)

C. Alt EMOM x 9 min

C1. Max rep Strict Press @barbell only

C2. 10/10 Single leg Hip thrusts (use weight if you want)

C3. 20-30 sec V-up Hold

Athugasemdir

athugasemdir