Grandi 101 – –

“Never stop learning, because life never stops teaching“

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Hreysti101

Metcon (No Measure)

A. E2,M x 5 sets: (AHAFA )

6-5-4-3-2 Back Squats

+ 8-10/8-10 Single Arm DB/KB Row

B. Amrap x 14 min @YBTE

300/250m Row

10 Box Step Ups; AHAFA

8 Box HandStand Pushups (HSPU)

6 Atlas Ball Over Shoulder; AHAFA

Þrek101

Metcon (No Measure)

A. Alt. EMOM x 12 min; AHAFA

A1. 6-8/6-8 Bulgarian Split Squats / Split Squats

A2. 8-10/8-10 DB/KB Single Arm Row

A3. 10-14 Toe Touches + 16-20 Heel Taps

B. Intervals: 2 min ON, 1 min OFF x 5 Sets @YBTE:

6-8/6-8 KB Hang Power Snatch

10/10 Reverse Lunges (w. KB in Goblet Hold)

Max Reps: Balance Burpee/Sprawls 2 Plate

Styrkur101

Metcon (No Measure)

A. E90s x 6 Sets

6-6-4-4-2-2 BB. Push Press 70-85% of 1RM (Increase Weight As Reps Decrease)

B. E2M x 4 Sets

5 Double DB. Bench Press

5/5 Heavy DB. Single Arm Row Against Support

C. AMRAP x 10 Min (Focus on Quality)

6 Dips (Anyhow)

9 Supinated Bent Over BB. Row

12 Hanging Alt. Single Leg Leg/Knee Raises

15 Prone PVC Lifts Off Bench (Or Floor)

Athugasemdir

athugasemdir