Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Clean & Jerk

A1. E30s x 10 sets @ca. 50% 1RM C&J

1 Clean + 1 Jerk (anyhow)

A2. E45s x 10 sets @ca. 70-75% 1RM C&J

1 Clean + 1 Jerk (anyhow)

A3. EMOM x 10 sets @ca. 80%+ 1RM C&J

1 Clean + 1 Jerk (anyhow)

B. Row TEST

1000m Row @as fast as you can 🙂

Þrek101

Metcon (No Measure)

A. AMRAP 32 min @your best technical effort

20/15 cal Bike

50 Double-unders / 100 Single-unders

20 AirSquat

20 Russian KB Swings (AHAFA)

20 Alternating V-ups

10/10 Kb Shoulder to Overhead (same kb)

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 Sets

6 Barbell Bench Press @65% of 1RM

+ 20 Banded Pulldowns @Medium Band

B. E3M x 3 Sets

6-8/6-8 Single Arm DB/KB Row @AHAFA

+ 8-10/8-10 Single Arm DB/KB Bench Press

+ 12-15 Banded Hammer Curls (Light to Medium Band)

C. 3 Giant Sets (1 Minute Rest After Each Set)

30 Sec Slow and Controlled V-Ups

30 Sec Plank

30 Sec Slow and Controlled Flutter Kicks

1 Minute Rest

*Focus on Form and Scale As Needed!

Athugasemdir

athugasemdir