Grandi 101 – –

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Hreysti101

Metcon (No Measure)

E2,5M x 4 Sets:

5 Romanian Deadlift + 5 DeadLift; AHAFA

5-7/5 -7Half kneeling KB/DB Presses; AHAFA

B. Alt Intervals, 3 min on : 1 min off x 4 sets (2 of each)

B1. 15/12 Cal Row + 12 DB/KB Thrusters @weight that allows for unbroken reps + 9 Burpee

B2. 15/12 Cal AirBike + 12 Alt DB Snatch @ca. 22/16kg + 9 Box Jumps 60/50cm

Þrek101

Metcon (No Measure)

A. EMOM 10 min alt L/R

5 kb deadlift

4 kb row

3 kb clean

2 kb press

1 kb snatch

B. AMRAP 20

In teams of two, I go you go

10m Atlasball carry

2 wall walks

10m Atlasball carry

5 push-ups on Atlasball

Styrkur101

Metcon (No Measure)

A. E2,5M x 4 Sets:

5 Tempo Front Squats (12X1); AHAFA

6-8 Explosive Box Jumps with powerlanding on the way up and down

B. E2,5M x 4 Sets:

6-8/6-8 Bulgarian Split Squats; AHAFA

10-14 KB Romanian Deadlift; AHAFA

C. EMOM x 9 min:

C1. 30-40 sec Statistic Air Squat Hold

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

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

Athugasemdir

athugasemdir