Grandi 101 – –

“Don’t wish for it. Work for it.“

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Hreysti101

Metcon (No Measure)

A. E2M x 5 sets; AHAFA

4 Front Squat ; 1st rep w. 2 sec pause in bottom + 3 regular)

+ 8-10 Cuban Rotations (light weight)

B. ALT. EMOM x 16 min; AHAFA

B1. 8-10/8-10 Reverse Lunges (deficit if you can); AHAFA

B2. 6-8/6-8 DB Hang Clean&Jerk (Go for Split Jerk if you can); AHAFA

B3. 8-12 Balance Burpee to Plate

B4. 8-12 PullUps anyhow (Strict, Semi kipp, kipping, butterfly) or 1-2 Muscle Ups

Þrek101

Metcon (No Measure)

A. ALt. EMOM x 12 min; AHAFA

A1. 8-10/8-10 Bent Over Row

A2. 6-8/6-8 Step Ups

A3. 20 (10/10) Single Leg V-ups or Toe Touches

B. ALT. EMOM x 18 min @YBTE

B1. 8-10/8-10 KB Snatch

B2. 6-10 Burpee Box Jumps/ Sprawls to Step Ups

B3. 45 Sec Bike Erg

Styrkur101

Metcon (No Measure)

A. E2M x 4 Sets

3 BB. Bench Press @85% of 1RM

B. E2M x 4 Sets

3-6 BB. Push Press (Practice Explosive Dip and Drive, No Tng!)

+ 6-9 Strict Chin Ups

C. Alt. EMOM x 9 Min

C1. 10-15 Standing Overhead DB. Tricep Extension

C2. 10-15 Bicep Curls (BB. or DB’s.)

C3. 20-30 Sec Strict Hanging Knee Raises/Active Hang

Athugasemdir

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