Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 10 min ;build across

A1. 1 Clean High Pull + 1 Hang Power Clean + 1-2 Front Squat

A2. 3 Clean (anyhow)

B. For time @your best technical effort

2 Run around the house (300m)

15 Deadlift @your heaviest weight from A.

20 BW Box Step-ups

10/10 Shifting Split stance Single arm Push

2 Run around the house

12 Deadlift @same weight

16 BW Box Step-ups

10/10 Shifting Split stance Single arm Push

2 Run around the house

9 Deadlift @same weight

12 BW Box Step-ups

10/10 Shifting Split stance Single arm Push

20 Lateral Burpees over bar

*Time Cap 17 min

Þrek101

Metcon (No Measure)

A. AMRAP 14 min

Buyin: 2000m AirBike

8 Dbl KB Deadlift

8/8 Suitcase High Knee Raises

1 Run Around the House (150m)

16 Light Plate GTOH

16 Double Unders / 24 Single Under

Rest 2-3 min

B. AMCAL 14 min

10 Rounds:

3/3 Kb Clean

5/5 Single arm Swing

7 Pushups

9 Kb Sumo Deadlift High Pull

Remaining time: Max Cal AirBike

*use the same KB’s through out

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

1st set: 3 No TNG Deadlift @ca. 80-85% 1RM

2nd set: 2 No TNG Deadlift @ca. 90% 1RM

3rd set: 1 Deadlift @ca. 95-98% 1RM

*choice: you can do 8-10/8-10 Single arm Row after each set of DL if you want ;AHAFA

B. E3M x 3 sets

8-10 Box Squat (low or high) @medium heavy weight but absolutely not to failure! + 7/7 Single leg Romanian DL ;AHAFA

C. Alt EMOM x 9 min

C1. 10/10 10/10 Shifting Split stance Single arm Push

C2. 10-15 DB Lat Pullover ;AHAFA

C3. 10-15 Bicep Curls (barbell only) ;Pump

Athugasemdir

athugasemdir