Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt. Emom x 10 min

A1. 1 Snatch Pull + 1 Power Snatch + 1 Snatch Balance

A2. 1 Power Snatch with 2 sec pause below knees + 3 Overhead Squat

B. 18 min Amrap

6 Squat Snatch @medium-heavy

12 Box Jumps

18/15 Cal Bike

12 Box Hspu / Hspu

150 m Run

Þrek101

Metcon (No Measure)

A. Intervals 3 min work / 30s rest x 9.

Finish 3 Rounds of A1 before switching to A2.

A1. 12 Goblet Squats @heavy-weight + Max rounds: 10 Shoulder Taps + 20 DU/30 Su

A2. 12 Russian KB Swing @same + Max rounds of: 3 Sprawls + 6 Push Ups

A3. 300m Run + Amrap: Alt Single Arm Db Hang Clean + Thruster

Styrkur101

Metcon (No Measure)

A. E3M x 3 Sets

3 Deadlifts @85% of 1RM + 10 Incline Dumbbell Bench Press @AHAFA

B. E2.5M x 4 Sets

6-8 HEAVY Russian KB Swings @AHAFA +

8-10/8-10 Contralateral Bulgarian Split Squats @AHAFA

C. Alt. EMOM x 9 min

C1. 10 Banded W’s + 10-15 Banded Pull Aparts

C2. 15-25 Toe Touches

C3. 12-17 Miracle Gro

Athugasemdir

athugasemdir