Grandi 101 – –

„Do Something Today You will Be Proud Of Tomorrow“

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Hreysti101

Metcon (No Measure)

A. E2M x 4 sets (AHAFA)

4 Strict Press +

12-16 Gorilla Row

B. E3M x 6 sets @YBTE

10-12/8-10 Cal Row

6 Push Press (AHAFA)

8 RingRows / Pullups (anyhow)

10 Box Jump Over

Þrek101

Metcon (No Measure)

A. AMRAP 14 min

Buy in: 2000/1800m AirBike

8 Dbl KB Deadlift

8/8 Kb Overhead High Knee Raises

8 Ground To Overhead with Plate

16 Double Unders / 24 Single Unders

Rest 2 min

B. AMCAL 14 min

10 Rounds:

3/3 Kb Clean

5/5 Hand To Hand Swing

7 Goblet Squats

6-9 Push Ups

*Remaining time: Max Cal AirBike

*use the same KB’s through out

Styrkur101

Metcon (No Measure)

A. E3M x 3 Sets

5 No TnG Deadlift @80% of 1RM

+ 6-10 Dips (anyhow)

B. E2.5M x 4 Sets

6 BB Push Press @AHAFA+

8-12 Dbl DB/KB Toes Elevated RLD+

15-30 Sec Scap Pull Ups

C. Alt. EMOM x 9 Min

C1. 15-20 Sec Toe Touches + 15-20 Sec Flutter Kicks

C2. 8/8 Single Leg Glute Bridge @AHAFA

C3. 30-40 Sec Banded Tricep Pushdowns (Change grip every set: Overhand, underhand and neutral grip)

Athugasemdir

athugasemdir