Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2.5M x 4 sets

3 No TNG Deadlift @ca. 85% 1RM + 6-8 Single arm OH Split Squat (AHAFA)

B. For time @your best technical effort

2 Run around the house (ca. 280m)

15 Deadlift @50% at your max lift in A.

20 BW Box Step-ups

ca. 20 Shoulder taps in tuck w. feet or knees on box

2 Run around the house

12 Deadlift @same weight

16 BW Box Step-ups

ca. 20 Shoulder taps in tuck w. feet or knees on box

2 Run around the house

9 Deadlift @same weight

12 BW Box Step-ups

ca. 20 Shoulder taps in tuck w. feet or knees on box

20 Lateral Burpees over bar

*Time Cap 17 min

Þrek101

Metcon (No Measure)

A. Alt EMOM x 27 min

Min 0-9

A1. 10/10 BW Bulgarian Split Squat (can do jumping)

A2. 5/5 KB Clean and Jerk @moderate weight

A3. 10-15 Russian Leg lifts on Floor

Min 10 – 18

A4. 12-16 WallBalls

A5. 40 sec AirBike

A6. ca. 20-30 sec Strict Knees to chest

Min 19-27

A7. 10-12 KB Sumo Deadlift High Pull

A8. 6-8/6-8 KB Snatch

A9. 10-15 Toe touches

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. 10-15/10-15 SlamBall Side throw to wall

C2. 20-30 sec Banded Tricep Push-downs ;Pump

C3. 15-25 Bicep Curls (barbell only) ;Pump

Athugasemdir

athugasemdir