Grandi 101 – –

“Everything is better after a workout”

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Hreysti101

Metcon (No Measure)

A. E3M x 4 sets:

4 No TNG Deadlifts (AHAFA)

6-8 Dips on Rack / Rings

4-6 Strict Chin-ups (w. weight if you want)

B. Amrap 14 min:

6 Barbell Row (light- medium weight)

8 Romanian Deadlift (same barbell)

10 (5/5) Lateral Punt Lunges (light-medium weight)

24 (12/12) Controlled Single Arm Kb OH High Knee raises

*Rest 30-40 sek between rounds

Þrek101

Metcon (No Measure)

A. Alt EMOM x 27 min

Min 0-9

A1. 8-12 KB Squatclean (both hands on kb)

A2. 6-8-6-8 KB Half Kneeling Presses

A3. 30-40 Sec DeadBug

Min 10 – 18

A4. 12-16 AirBalls

A5. 12-16 Forward Lunges with medball rotation over front leg

A6. 10-16 Russian Leg Lifts/ 8/8 Single Leg Russian Leg Lifts

Min 19-27:

A7. 40 sek Bike or Row

A8. 16-20 Ballistic Row

A9. 20 Russian Twist with medball

Styrkur101

Metcon (No Measure)

A. E2M x 5 Sets

4 Pause BB Bench Press (3 Sec Pause at Bottom Position) @65% of 1RM

+ 10 Lu Raises @Light Plate

B. E2M x 4 Sets

20 (10/10) KB Gorilla Rows @AHAFA

+ 8-12 Floor Presses @Same KBs

C. 3 Giant Sets

5 Negative Chin Ups (Go Down as Slowly as Possible)

+ 5-7/5-7 Controlled Side Plank With Rotation

+ 10-15 Push Ups

+ 15-20 Sec RKC Planks

1 Minute Rest

Athugasemdir

athugasemdir