Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2M x 5

4 Back squats @ca. 70%+ of 1RM

+ 10 Floor press (AHAFA)

+ 10 Ring rows

B. Amrap 18 min

Run 300m

20 American Kb Swings @challenging weight

5 Burpees

15 Goblet squats with KB

5 Burpees

10/10 KB Snatches

5 Burpees

Þrek101

Metcon (No Measure)

A. Alt. EMOM x 16

6-8 Barbell Deadlift @medium-heavy

30-40 sec L sit against wall with 2xKB in front rack

30-40 sec Banded lat pull down

16-20 DB/KB See Saw presses

B. AMRAP 10 minutes

10 Double DB/KB Hang Clean & Press @challenging weight

15 Wall balls

20 Split squat Jumps (Backwards lunges)

30 Mountain Climbers

Styrkur101

Metcon (No Measure)

A. E2,5M x 4 sets

4 Romanian Deadlift + 4 No TNG Deadlift +

15-20 Banded Lat pull-down

B. E2,5M x 3 sets

10-15 Goblet Squats @tempo 21X1+

8-10 Bent over Barbell row

C. Alt EMOM x 9 min

C1. 8-10/8-10 Single leg kb Romanian Deadlift

C2. 10-16 Russian Leg Lifts

C3. 5-7/5-7 Box pistols w. non working foot sliding behind box

Athugasemdir

athugasemdir