Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2,5M x 4 sets; AHAFA:

3- 5 Back Squats (Low or High Bar) + 12 (6/6) Bird Dog with 2 sec pause at top.

B. ALT. EMOM x 20 min; AHAFA:

B1) 5-7/5-7 Box Step Ups

B2) 8-12 Straight Leg T2B

B3) 10-15 WallBalls

B4) 6-10 Balance Burpee To Plate

Þrek101

Metcon (No Measure)

A. AMRAP x 10 min – KB Flow

5/5 Strict Press with Rotation

5/5 Hang Clean To Reverse Lunge

5/5 Windmill

5/5 Bent Over Row

5/5 Strict Squat Clean

B. In Teams Of 2 – Split Reps at Will:

Buy-In: 1000m(kvk) – 1100m(kvk+kk) – 1200m(kk) Row

30 Laps Atlas Ball Front Rack Carry

30 Atlas Ball Over Shoulder (Both with HEAVY BALL)

Buy-Out: 1000m – 1100m – 1200m Row

*TimeCap 18 min

Styrkur101

Metcon (No Measure)

A. A2,5M x 4 Sets:

8-10 Box Squats; AHAFA

B. Alt. EMOM x 20 min; AHAFA:

B1) 6-8/6-8 Box Step Ups

B2) 15 Romanian KB’ Deadlift

B3)10/10 Reverse Lunges w. DB/KB in Front Rack

B4) 30-40 sec Plank

Athugasemdir

athugasemdir