Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E90s x 10 sets ;Build across

1 Clean High Pull + 1 Above Knee Hang Power Clean + 1 Below Knee Hang Power Clean + 1-2 Front Squat + 3-5 Explosive Box Jumps (land in power position)

B. Alt Intervals, 1 min on : 1 min off x 3 of each (12 min) @really high effort!!!

B1. Row with straps @damper <6/4+ (goal is always over 90+ RPM)
B2. AirBike @damper <4/2+ (goal is always over 90+ RPM)

Þrek101

Metcon (No Measure)

A. EMOM x 15 min

3-5 Dbl KB Snatch @ca. 2 x 16/12kg + 20 Double-unders / 40 single-unders

B. E2M x 6 sets

10/10 SlamBall side Throw to wall + 10-15 Shoot Throughs on boxes + 6 Balance Burpee

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

3 Back Squat @ca. 80% 1RM + 6-10 Strict Knee raises

B. E3M x 3 sets

5/5 Box Pistols w. non working foot sliding behind box ;AHAFA + 15 Romanian Deadlift ;AHAFA

C. Alt EMOM x 9 min

C1. 16-20 BW Cossack Squat

C2. 10-12 Narrow grip (shoulder width) Bench press ;AHAFA

C3. ca. 30 sec Hollow Hold

Athugasemdir

athugasemdir