Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt. EMOM x 12 min @Your Best Technical Effort

A1. 3-5 Stop and Go Deadlift (heavy)

A2. 6-10 Box HSPU / HSPU

B. Amrap 13 minutes @YBTE

12 / 10 Cal Row

10 Deadlift (50/35)

8 Hang Power Clean

6 Box Jump Over

2-4 Wall Walks

Þrek101

Metcon (No Measure)

A. ALt. EMOM x 12 min @YBTE

A1. 8-10/8-10 Single Arm DB Row

A2. 8-10/8-10 Bulgarian Split Squat/ Split Squat (weight optional)

A3. 16-20 Single Leg V-ups or Toe Touches

B. ALT. EMOM x 15 min @YBTE

B1. 30-40 Sek Jump Rope anyhow

B2. 8-10/8-10 KB Snatch

B3. 8-12 Balance Burpees/Sprawls to Plate

Styrkur101

Metcon (No Measure)

A. 4 Sets Of:

5 Pause Deadlifts @60-65% of 1RM (2 Sec Pause Right Below Knees)

10L/10R Banded Side Steps

20/20 Sec Single Leg Wall Sit (Or 40 Sec Wall Sit)

60 Sec Rest

B. Alt. EMOM x 16 Min

B1. 8 Snatch Grip RDL

B2. 10 Alt. Front Foot Elevated Reverse Lunges (Heavy Weight)

B3. 12 Yates Rows + 12 Barbell Shrugs

B4. 14 KB Cossack Squats

Athugasemdir

athugasemdir