Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2M x 5 sets

6 No TNG Deadlift @ca. 60-65% 1RM + 8-12 Reverse lunges w. KB in Goblet @medium weight

B. Alt Intervals, 30 sec on : 30 sec off x 5 sets each

B1. 1 Burpee to 2 Jumping Lunges

B2. Russian KB Swings @ca. 24/16kg

B3. AirBike / Row

Þrek101

Metcon (No Measure)

A. Alt EMOM x 25 min

A1. 6-8/6-8 Single leg RDL @medium weight

A2. 4-5/4-5 Single arm Snatch @same weight + 4-6 Sprawls

A3. 12-20 BW Cossack Squat

A4. 10 Russian Leg lifts + ca. 15 sec Hollow hold

A5. ca. 30 sec Jump rope (anyhow)

Styrkur101

Metcon (No Measure)

A. E90s x 6 sets; AHAFA

Set 1-3: 6 Romanian Deadlift + 8-12 Double DB/KB Z- Press on box

Set 4-6: 8 Deadlift + 8-12 Double DB/KB Floor Press

B. E2,5M x 3 sets; AHAFA:

5-7/5-7 Box Step-ups

10 Bent over Barbell Row

10/10 Heavy-ish Side Bends w. KB/DB

C. Alt EMOM x 9 min

C1. 12-16 Explosive Russian KB Swings @ca. 32/24kg

C2. 10-12 Bent over Shoulder Flies (with light weight plates)

C3. 30-40 sec V-up hold

Athugasemdir

athugasemdir