Grandi 101 – –

“ Warning: Exercise has been known to cause health and happiness“

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Hreysti101

Metcon (No Measure)

A. EMOM x 10min – Build across

1 Clean + 2 Hang Clean + 3 Frontsquats

B. Intervals:

3 min on 1 min off x 5 sets (19 min) of:

3 Power cleans @ca. 60/40kg

6 Push ups

9 Air squats

Þrek101

Metcon (No Measure)

A. EMOM x 12min (AHAFA)

A1. 12-16 Sumo Deadlift High Pull

A2. 8-10/8-10 Split Squats

A3. 10/10 Side Bends

B. AMRAP 14 min

6 Goblet Squats @challenging weight

12 Strict Mountain Climbers

24 DU / 48 SU

12 DropSquats

6 Sprawls

Styrkur101

Metcon (No Measure)

A. E2.5M x 3 Sets

5 Tempo Back Squats (4-0-X-0 Tempo) @60% of 1RM

+ 8/8 Single Arm DB/KB Row @AHAFA

B. E2.5M x 4 Sets

6-8 Heavy Goblet Squats (Use Two KB if You Need)

+ 10-12 Bent Over BB Row @AHAFA

+ 20-30 Sec Two Point Bear Crawl Lift Offs

C. Alt. EMOM x 9 Min

C1. 8-10/8-10 Contralateral Bulgarian Split Squats @AHAFA

C2. 30-40 Sec KB Plank Pass Through

C3. 10-15 DB Lat Pullover

Athugasemdir

athugasemdir