Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. You have 12 min to work your way up to 1 technical heavy set of:

1 Snatch (anyhow) + 2 OHS

B. E90s x 4 sets

1 min AirBike @80-90% effort

C. E90s x 4 sets

6-8 TNG Power Snatch @ca. 50-60% 1RM + 20 Lateral Jumps over bar

Þrek101

Metcon (No Measure)

A. EMOM x 24 (4 of each before moving on) @ 80-85% effort

*ca. 1 min rest between A1, A2, A3… to clean tools for next group

A1. EMOM x 4 sets: 30-40 Hollow Flutter kicks

A2. EMOM x 4 sets: 8-16 cal Row (anyhow)

A3. EMOM x 4 sets: 8-14 controlled Pike compressions

A4. EMOM x 4 sets: 6-15 cal SkiErg

A5. EMOM x 4 sets: 30+30m One arm Farmer’s walk (heavy-ish)

A6. EMOM x 4 sets: 6-12 Over+under hurdle

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

3 Bench Press @ca. 80-85% 1RM + 8-10 Push-ups + 10-15 Toe touches

B. E3M x 3 Sets; AHAFA

5-7/5-7 SeeSaw Press + 10/10 Single arm Row + 10/10 Suitcase Side Bends

C. Alt EMOM x 9 min ;AHAFA

C1. 12-16 DB Lat Pull-over

C2. 6-10 Strict Chin-ups

C3. 20-30 Russian Twist

Athugasemdir

athugasemdir