Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2M x 5 sets

6 No TNG Deadlift @ca. 60-65% 1RM +

8-12 Reverse lunges w. KB or DB in Goblet @medium weight

B. Alt EMOM x 15 min

B1. 7-10 Thrusters (AHAFA)

B2. 6-8 Pullups (anyhow) + 4-6 target burpees

B3. 30-40 sec Double-unders / Single-unders

Þrek101

Metcon (No Measure)

A. 3×9 min AMRAP

A1. 2000m Row

Rest 2 min

A2.

20 Alt. DB Hang Snatches

16 Alt. Rounds – Toe Touches/ Single leg V-ups

10 Reverse Lunges w. dumbell in Front Rack

Rest 2 min

A3.

10/10 DB/KB Shoulder 2 Overhead

16 Alt. Rounds – Mountain Climbers / Shoulder taps

10 Sprawls

Styrkur101

Metcon (No Measure)

A. E2.5M x 3 Sets

5 Barbell Bench Press @70% of 1RM

+ 6/6 Heavy Single Arm DB Row @AHAFA

B. E3M x 3 Sets

4-6 Strict Chin Ups @AHAFA

+ 6-8 Dips @AHAFA

+ 10-15 Banded Pull Aparts @Light Band

C. 4 Giant Sets, 1 Minute Rest After Each Set

20-30 Sec Slow and Controlled Dead Bugs

20-30 Sec Push Ups

20-30 Sec Plank Hold

Athugasemdir

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