Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2.5M x 5 sets; AHAFA

6 Bench Press + 4-6 Strict Chin-ups for height (add weight if you can)

B. AMRAP 12 min, Barbell only @your best technical effort

6 Push press + 6 Push Jerk

12 Bent over barbell row

12 Hang Power Clean

10 Shuttle-runs (15m)

Þrek101

Metcon (No Measure)

A. Alt EMOM 15

6-8 Dbl Seated DB Arnold Press (3111)

6/6 DB row (21X1) (one hand on box)

10-12 Dbl DB Suitcase Lateral Box Step Overs

B. E2M 6 sets AHAFA

5 Dbl. DB Deadlifts

4 Dbl. DB Power clean

3/3 Back lunges with DBs in racked pos

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

6 Deadlift @ca. 60-65% 1RM (Rounded back = bad lift!) + 20/20 sec Pallof Hold

B. E3M x 3 sets

8-10 Alt High Bar Reverse lunges ;AHAFA + 6-10 Strict Knees to elbows

C. Alt EMOM x 9 min

C1. 10-15 Russian KB Swings @heavy weight

C2. 8-10/8-10 Side bends; AHAFA

C3. 20-30 sec Hollow hold/hollow rocks

Athugasemdir

athugasemdir