Grandi 101 – –

“Believe you can and you´re halfway there”

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Hreysti101

Metcon (No Measure)

A. 10-12 min Technique and work

in Handstand, Handstand pushups, Wall Walks

B. Alt EMOM x 16 min @YBTE

B1. 5-8 Ring Row ; Tempo 1131

B2. 8-12 Balance Burpee to plate

B3. 14-18 See Saw KB/DB Press (AHAFA)

B4. 45 sec Bike

Þrek101

Metcon (No Measure)

A. Mini Amraps: 3 x 3 min Amraps (3 times each)

* Rest 1 min between A,B,C

A1. 10-12 Russian Swing (medium-heavy) +

8-10 Goblet Squats / Air squats + 20 DU / 40 SU

A2. 8-10 Kb Sumo Deadlift High Pull + 12 (6/6) Curtsy Squat (w. kb in front rack if you want) + 10-12 Toe Touches

A3. 300/400 m Row: Remaining time: Alt Single Arm Db Hang Clean and Jerk

Styrkur101

Metcon (No Measure)

A. E2M x 5 Sets

4 Pause Deadlifts @65% of 1RM (2-3 Sec Pause Just Off The Floor)

+ 6-10 DB/KB Z-Press

B. E2M x 4 Sets

10-8-6-15 Barbell Hip Thrust (Increase Weight Each Set, Same Weight in 1st and 4th Set)

+ 10-12 Heel Elevated Goblet Squat @AHAFA

C. Alt. E90s x 6 Sets (3 Sets Each)

C1. 10-15 Kneeling Banded Hip Extension +

15-20 Sec V-Up Hold

C2. 7/7 Ipsilateral Bulgarian Split Squats +

15-20 Sec Slow and Controlled Russian Twist

Athugasemdir

athugasemdir