Grandi 101 – –

,,We Rise By Lifting Others”

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Hreysti101

Metcon (No Measure)

A. Alternating EMOM X 14 min @YBTE:

Min 1-7:

1 Snatch High Pull+ 1-2 Power Snatch +

2-3 Overhead Squats

Min 8-14:

2-3 Squat Snatch (or deep Power Snatch) (Build up)

Amrap 12 min: @YBTE

8-10 Hang Power Snatch (ca 40/30kg)

6-8 Toes To Bar

8-10 Overhead Squats (same barbell)

6-8 Burpees

Þrek101

Metcon (No Measure)

A. E2,5M x 5 sets @YBTE

12-16 Gorilla Row (AHAFA)

6-8/6-8 Split Squats (AHAFA)

20-30 Sec Plank

B. AMRAP 16 min @YBTE

12 DropSquats/ Air Squats

14 Russian KB Swing (medium weight)

16 (8/8) Alt Reverse Lunges (w. weight if you want)

18 Plate Jumps

20 (10/10) Heel Taps

Styrkur101

Metcon (No Measure)

A. E2M x 4 Sets

6 Close Grip BB Bench Press @70% of 1RM

+ 12-16 Alternating DB Bicep Curls

B. Alt. EMOM x 9 Min

B1. 6-8 Strict Pull Ups

B2. 8-10 BB Strict Press @AHAFA

B3. 15-20 Sec Toe Touches + 15-20 Sec Flutter Kicks

C. E2M x 3 Sets

8-12 Supinated Bent Over BB Row

8-12 Standing Overhead DB Tricep Extension

D. 3 Supersets w. No Rest

10/10 Single Arm Banded Chest Fly

10/10 Single Arm Banded Row

Athugasemdir

athugasemdir