Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E30S x 6 sets:

1 Muscle Snatch + 1 Hang Muscle Snatch + 1 Hang Power Snatch @light weight.

B. Alt. E45S X 12 Sets:

B1) 1 Power Snatch + 1 Hang Power Snatch

B2) 1 Snatch High Pull + 1 Hang Squat Snatch

C. E2M x 7 sets (AHAFA)

2 – 4 Snatch +

8-12 Box Jumps (step down)

Þrek101

Metcon (No Measure)

A. EMOM x 30min @YBTE:

A1.8-10/8-10 Box Step ups (AHAFA)

A2. 8-10/8-10 Single arm bent over row

A3.6-8/6-8 DB Clean&Jerk

A4.35-45 sec Plank

A5.45 sec Bike Erg

Styrkur101

Metcon (No Measure)

A. E2M x 5 Sets

4 Pause Back Squats @75% of 1RM (3 sec Pause in Bottom Position)

*Optional: After Each Set of Squats do 10-14 SeeSaw Presses*

B. E2.5M x 3 Sets

6-8 Barbell Romanian Deadlift @AHAFA

+ 16-20 KB/DB Reverse Lunges @AHAFA

C. Alt. E90s x 6 Sets (3 Sets of Each)

C1. 15-30 Sec Spanish Squat Holds @Very Heavy Band + 15-30 Sec V-Up Hold

C2. 10-14 Russian KB Swings @AHAFA + 5-7/5-7 Controlled Side Plank With Rotation

Athugasemdir

athugasemdir