Grandi 101 – –

“Do something today that your future self will thank you for“

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Hreysti101

Metcon (No Measure)

A.E2,5M 4 Sets; AHAFA

5 PushPress

4-6 Strict PullUps

20- 30 Sec V-up Hold

B. AMRAP 14 min @your best technical effort

12/10 Cal Bike

10 DBL DB Thrusters (medium heavy)

6-10 Box HSPU/ HSPU

10 Lateral Steps Over Box (medium heavy)

Þrek101

Metcon (No Measure)

A. Alt. EMOM x 28 min @your best technical effort

A1. 10-12 Dbl KB Clean

A2. 8-12 Dbl KB Thrusters

A3. 6- 10 PushUps + 8-10 Drop Squats/Air Squats

A4. 30-40 Sec V-up Hold

*Use same set of KB for clean and thrusters

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 Sets

5 BB Bench Press @70-75% of 1RM

+ 8-10/8-10 Single Arm DB/KB Row @AHAFA

B. E2.5M x 4 Sets

5 Explosive Pendlay Row @AHAFA

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

C. 3 Giant Sets

10-15 V-Ups

15-20 Banded Tricep Pushdown

10/10 Dynamic Side Plank

10 BB Bicep Curls

1 Minute Rest

Athugasemdir

athugasemdir