Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E3M x 5 sets ;AHAFA

3 Deadlift w. 2 sec pause in front of knees (perfect technique!) + 8-12 Dbl KB/DB bent over row + 6-8 Dips (rack or box)

B. E2M x 6 sets @90% effort

4-5 Goblet Squat to Bicep Curl to Halo Flow @medium weight + 6/6 KB Snatch @same weight + Remaining time: Run in place Jump rope

*yes there is no rest between.. focus on form!

Þrek101

Metcon (No Measure)

A. Alt workouts, work for 2 min on 1 exercise then change to the next one without any brake @70-80% effort x 3 sets of each (36 min)

A1. SkiErg

A2. 5/5 Single arm Snatch to lunge + 5/5 Reverse lunges @weight that allows for unbroken reps

A3. 2 x 10m Farmers Carry (AHAFA) + 4 x 10m Shuttle-runs

A4. 10/10 MedBall side throw to wall + 10-15 unbroken WallBalls

A5. Row

A6. 10 Russian KB swings @ca. 32/24kg + 10 Sec Hollow Hold + 10 sec Arch Hold

Styrkur101

Metcon (No Measure)

A. E3M x 3 Sets ;AHAFA

6-8 Strict Presses + 8-12 Bent over barbell row (sup grip)

B. E2,5M x 4 Sets ;AHAFA

1st set: 8 Bench Press + 6/6 Single arm front leaning rest with thoracic rotation

2nd set: 6 Bench Press + 6/6 Single arm front leaning rest with thoracic rotation

3rd set: 4 Bench Press + 6/6 Single arm front leaning rest with thoracic rotation

4th set: 2 Bench Press + 6/6 Single arm front leaning rest with thoracic rotation

C. Alt EMOM x 9 min:

C1. 10-15 Dips (scale down as needed)

C2. 10 Double DB Bicep Curl to Arnold Press

C3. 6-10 Strict Knees to chest @controlled tempo

Athugasemdir

athugasemdir