Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 16 min ;build across

A1. 1 Hang Power Clean + 1 Clean (anyhow) + 1 Jerk (anyhow)

A2. 1 Clean (anyhow) + 3-5 Front Squat

B. For time @your best technical effort

21-15-9

Thrusters @ca. 30/20kg

12-9-6

Pull-ups (anyhow) / bent over barbell row @same weight

9-6-3

Lateral burpees over bar

*Time Cap: 10 min

Þrek101

Metcon (No Measure)

A. E2M x 5 sets ;AHAFA

6-8/6-8 Bulgarian Split Squat + 8-10 Sumo DL High Pull

B. AMRAP 16 min @your best technical effort

5/5 Single arm Thrusters @medium weight

8-10/8-10 Single arm Row @same weight

10/8 Cal AirBike / Row

Styrkur101

Metcon (No Measure)

A. E2M x 4 Sets:

2-3 Back Squat @ca. 85% 1RM + ca. 20-30 sec Banded Side steps

B. E2,5M x 4 Sets:

6-8/6-8 Bulgarian Split Squats + ca. 20-30 sec Banded Pull apart

C. EMOM x 9 min

C1. 30-40 sec Statistic Air Squat Hold

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

C3. 20-30 sec Hollow hold

Athugasemdir

athugasemdir