Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E90s x 8 sets ;work your way up to 1 heavy technical set

1 Snatch Deadlift + 1 Hang Power Snatch w. 2 sec Pause at catch + 2 Behind the neck Push press + 2 OHS

*for beginners with more technical focus, go EMOM x 12 min

B. Alt EMOM x 12 min

B1. 8-12 Pull-ups (anyhow) + 3/3 Single leg downward facing dog + Knees to chest

B2. 30 sec Max Cal AirBike (anyhow)

B3. 8-12 SeeSaw Presses (AHAFA) + 8-12 Double KB Clean @same weight as in seesaw

Þrek101

Metcon (No Measure)

2 x 13 min AMRAP’s

rest 3 min between

A. AMRAP 13 min

Max meters on the Rower (smooth and steady pace)

B. AMRAP 13 min

5/5 Half Kneeling Press

10 Toe touches

15 American Swings w. same weight as in Press

10-20 sec Chin over bar hold (scale as needed)

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 sets

6-8 Strict Press @ca. 70% 1RM Press + 10/10 Single arm DB Row (AHAFA)

B. E3M x 3 sets ;AHAFA

8-10 Pendlay / Dead row + 8-12 Floor Press + 20-30 Russian Twist

C. Alt EMOM x 9 min

C1. ca. 30 sec Bent over T.Y.I @light weight

C2. ca. 30 sec Banded Tricep push-downs

C3. ca. 20/20 sec Banded standing chest fly

Athugasemdir

athugasemdir