Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 12 min

A1. 1 Perfect Power Clean + 6-8 Shoulder to overhead ;AHAFA + 8-10 V-ups

A2. 8-10 Pendlay / Dead row @same weight + 8-10 Jumping Lunges

B. AMRAP 12 min @your best technical effort

5 TNG Power Clean & Jerk @ca. same weight as in A.

5 Lateral Burpees over bar

5 Hang Power Clean and Jerk @same weight

5 Lateral Burpees over bar

5 Hang Clean

Rest exactly 30 sec then start the next round

*Aim is to do all barbell movement unbroken!!

Þrek101

Metcon (No Measure)

A. Alt EMOM x 12 min

A1. 12-16 SeeSaw Press ;AHAFA + 10 Strict and controlled Mountain Climbers

A2. 16-20 Gorilla Row @same weight + 4-6 Sprawls

A3. 5/5 Box Pistols (weighted if you can) + 10 Jumping AirSquat

B. AMRAP 14 min @your best technical effort

5 Dbl KB Clean

5 Dbl KB Thrusters

5 Dbl KB Russian Swings

5 Walk out Plan w. 2 sec pause

20 Jumping Jacks

Styrkur101

Metcon (No Measure)

A. E2M x 4 sets ;AHAFA

5-3-1-1 rep Back Squat OR Front Squat

*choice: 12-16 SeeSaw Press after each set of BS

B. E2M x 4 sets ;AHAFA

8-10 Bent over barbell row + 10-14 Alt Box Step-ups

C. Alt EMOM x 9 min

C1. 5-7/5-7 Single leg RDL ;AHAFA

C2. ca. 30 sec Banded Pull apart

C3. 6-8 Tempo Goblet Squat ;HAFA (31X1)

Athugasemdir

athugasemdir