Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E4M x 3 sets ;AHAFA

10/10 Bulgarian Split Squat + 10 Romanian Deadlift + 16-20 SeeSaw Presses + 20-30 sec Hollow Hold

B. In teams of two, „I go, You go“

AMRAP 15 min @your best technical effort

5/5 Box Pistols (w. non working foot sliding behind the box)

4 Atlas Ball over shoulder ;AHAFA

2 x 10m FR Atlas ball carry (same ball)

*One full round then change

Þrek101

Metcon (No Measure)

Partner up! „I go, you go“ – chipper. 33 min time cap.

80cal AirBike OR 200 DU (400 SU) – split cals/reps at will

10 rounds (5 times each) of:

**use medium weight KBs**

– 7 Dbl KB DL

– 7 Dbl KB Clean

– 7 Dbl KB Calf Raises

80cal AirBike OR 200 DU (400 SU) – split cals/reps at will

10 rounds (5 times each) of:

**use medium weight KBs**

– 7 Dbl KB Sumo DL

– 7 Dbl KB Push Press

– 7 Burpees

Styrkur101

Metcon (No Measure)

A. You have 12 min to work your way up to DAILY 1RM Deadlift

*If you loose your back – Game over!

B. Speed Deadlifts

E3M x 3 sets

8 Deadlift @ca. 50% of heaviest lift of the day + 10 Explosive Russian KB Swings ;AHAFA

*Focus is on speed and agression throught the hip drive above knee

C. Alt EMOM x 9 min

C1. 20 barbell bent over row ;AHAFA but still unbroken 20 reps!

C2. 20 DB hammer curls, no hip movement ;AHAFA, Unbroken 20 reps

C3. 20 banded good mornings

Athugasemdir

athugasemdir