Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2M x 4 sets

4 Front Squat ;AHAFA w. 2 sec pause at bottom in 1st rep then 3 regular + 5/5 Slow and controlled Single arm front leaning rest with thoracic rotation

B. AMRAP 18 min @your best technical effort

2 Run around the house (ca. 280m)

5 Deadlift + 4 Power Clean + 3 Thrusters @ca. 50% 1RM Power Clean

2 set of: 5 Push-ups + 2 Lateral Burpees over bar

Þrek101

Metcon (No Measure)

A. E90s x 5 sets ;build across

6 Dbl KB Goblet squat + 5/5 Single leg Downward facing dog + knees to chest

B. AMRAP 20 min @80% effort

15/10 Cal Row

6/6 Single arm Thrusters @medium weight

15/10 Cal AirBike

1/1 Turkish Get-up @challenging weight

30 Double-unders / 50 Single-unders

12 Box Jumps (land in power position) step down

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

8-10 Heavy ass Barbell Hip thrusts + 12-16 Alt Box Step-ups with weight

B. E2.5M x 3 sets

8-10 Pendlay/Dead row ;AHAFA + 8-10 Romanian Deadlift @same bar

C. EMOM x 9 min:

C1. 8-12 Reverse Plank to L-sit with heels on floor

C2. 6-8/6-8 Half Kneeling KB Presses

C4. 30-40 Sec Banded Side Steps (15-20 sec each leg)

Athugasemdir

athugasemdir