Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt. EMOM x 10 min; AHAFA

A1. 4-5 Deadlift, Stop & Go

A2. 6-8/6-8 Bent over Row against support

E4M x 4 sets @YBTE

8-10 TNG Deadlift (medium-heavy)

3-5 WallWalks

6-8/6-8 KB Hang Clean & Jerk (medium – heavy)

20-30 Sec Hollow Hold

Þrek101

Metcon (No Measure)

A. Alt EMOM x 30 min @YBTE

A1. 8-10/8-10 Lateral DB Punt lunges

A2. 8-12 Box Jumps (focus on smooth power landing)

A3. 12 KB Romanian Deadlift + 10 Explosive Russian Swing

A4. 6-10 Box HSPU

A5. 8-10/8-10 Slow & Conrtolled High Knee raises w. KB overhead

Styrkur101

Metcon (No Measure)

A. E90s x 5 Sets

4 First Rep Pause Back Squat @70% of 1RM (First rep with 2-3 sec pause at bottom then 3 regular)

B. In 12 Minutes Finish 3-4 Rounds of:

5 Explosive High Box Jumps

5/5 Barbell Split Squats (Heavy)

20 (10/10) Single Leg Glute Bridge

20 Sec Superman Hold

60-90 Sec Rest

C. EMOM x 7 Min

4-8-12-16-12-8-4 reps of:

Double KB/DB Squats

paired with

20-16-12-8-12-16-20 sec of:

Atlas Ball Hold in Bear Hug

Athugasemdir

athugasemdir