Grandi 101 – –

„Everything is better after a workout“

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Hreysti101

Metcon (No Measure)

A. E2.5M x 5 sets @AHAFA

5-4-3-2-2Push Press (from rack)

10-14 Heavy Gorilla Rows

6-8 Strict Toes To Bar

B. Alt. B1 & B2 – 3 minutes on – 1 minutes off x 2 sets each

B1.

10/8 Cal Row

8 Barbell Push Press (50/35)

6 Toes To Bar

B2.

24 Double Unders / 48 Single Unders

8 Barbell Row (same weight as in B1)

6-8 HSPU (anyhow)

Þrek101

Metcon (No Measure)

A. Alt. EMOM x 9 min

A1. 3-4 / 3-4 Halfkneeling KB Press to Thruster

A2. 6-10 Strict Toes to Bar/ High Knee raises/ Single Leg Russian Leg Lifts

A3. 14-18 Cossack Squats (with weightt optional)

B. Alt. EMOM x 9 min @YBTE

B1. 12/10 Cal Bike

B2. 10-12 Tempo Goblet Squats (2020)

B3. Plank with 10-14 KB Pull Through

C. AMRAP 6 min @YBTE

8 Cal Bike

8 KB Hike Swings

8 Sprawls Over KB

8 Russian Leg Lifts / Toes To Bar

Styrkur101

Metcon (No Measure)

A. In 9 Minutes Finish 4 Rounds of:

4 Pause Bench @65% of 1RM (2 Sec Pause)

5/5 Heavy Single Arm DB Row

6 Strict Toes To Bar

B. Alt. EMOM x 9 Min

B1. 7/7 Single Arm DB Bench Press

B2. 8 Supinated BB Bent Over Row + 5-10 Sec Hold On Last Rep

B3. 9/9 Single Leg V-Ups

C. AMRAP 9 Min

10 Diamond Pushups

1/1 TGU

12 Chest Supported Dual DB Rows

Athugasemdir

athugasemdir