Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. You have 12 min to work your way up to TECHNICAL 1RM Deadlift

B. Alt EMOM x 16 min

B1. 8-10/8-10 Lateral Punt lunge @medium weight

B2. 10-15 American Swings @ca. 24/16kg

B3. 4-5/4-5 Get-up Sit-up

B4. ca. 30 sec Plank

Þrek101

Metcon (No Measure)

A. AMRAP x 26 min

20 Double-unders / 40 Single-unders

18/13 Cal Row / AirBike

15 Russian KB Swing @ca. 32/24kg

12 Goblet Squat @same weight

9/9 Lateral Punt lunge @1.5-2.5kg plate

6/6 Downward facing dog + knee to chest

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

5 Strict Press @ca. 70-75% 1RM + 10/10 Single Arm Row ;AHAFA + ca. 20 sec Hollow hold/rocks

B. E2M x 4 sets

10-12 Floor Press ;AHAFA + 10/10 Dynamic Side plank w. rotation

C. Alt EMOM x 9 min

C1. 20-30 sec Barbell Bicep Curl

C2. 20-30 sec Barbell Strict Press

C3. 20-30 sec Barbell Bent over Row

*barbell only

Athugasemdir

athugasemdir