Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E3M x 4 sets

3-4 Bench Press ;AHAFA (ca. 80-85% 1RM) + 8-10 Bent over shoulder fly @ca. 6-10/2-6 kg + 10-15 Banded Lat Pull down

B. For time @your best technical effort

7 TNG Power Clean and Jerk @ca. 40-50% 1RM C&J

5 Burpee Pull-up

6 TNG Power Clean and Jerk

4 Burpee Pull-up

5 TNG Power Clean and Jerk

3 Burpee Pull-up

4 TNG Power Clean and Jerk

2 Burpee Pull-up

3 TNG Power Clean and Jerk

1 Burpee Pull-up

*same weight on the bar all the way through

Þrek101

Metcon (No Measure)

A. Chipper @your best technical effort

2 Rounds of:

30 Box jumps (step down)

30 Push ups

30 Reverse Lunges (body weight)

30 KB Swing

30 Dbl KB Push Press

30 Sit-ups

30 Wall Balls

30 Back Extensions

30 Burpees

30 Double-unders / 60 Single-unders

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

4-6 Strict Press (AHAFA) + 10/10 Single arm Row agains support

B. E3M x 3 sets

4-6 Bench Press @ca. 70-75% 1RM + 1 Lateral & 1 Frontal shoulder raises x 8-10 set

C. Alt EMOM x 9 min

C1. 5-7 Strict Chin-ups (AHAFA)

C2. 20-30 Banded Tricep push downs

C3. 10/10 Dynamic Side plank

Athugasemdir

athugasemdir