Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 12 min

A1. 5-7/5-7 Single arm KB/DB Clean & Jerk @medium weight

A2. 8-12 Dynamic Reverse plank to L-sit w. heels on floor

A3. 8 Strict Standing High Pull + 8 Jumping AirSquat @same weight

B. AMRAP 12 min @your best technical effort

12/9 Cal AirBike / Row

6/6 Single arm KB/DB Thrusters @same weight as in A.

6 Lateral Sprawls over KB/DB

Þrek101

Metcon (No Measure)

A. Alt EMOM x 12 min

A1. 5-7/5-7 Single arm KB/DB Clean & Jerk @medium weight

A2. 8-12 Dynamic Reverse plank to L-sit w. heels on floor

A3. 8 Strict Standing High Pull + 8 Jumping AirSquat @same weight

B. AMRAP 12 min @your best technical effort

30 Double-unders / 50 Single-unders

6/6 Single arm KB/DB Thrusters @same weight as in A.

6 Lateral Sprawls over KB/DB

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets @ca. 50% of 1RM

1st set: 10 TNG Deadlift w. your better mixed grip

2nd set: 10 TNG Deadlift w. your worst mixed grip

3rd set: 10 Deadlift with changing mixed grip after each rep

* After each set of DL do ca. 10/10 Side plank w. rotation

B. E2.5M x 3 sets

5/5 Single leg Hip thrust + 10 Regular w. Medball in hip + 8-10 Goblet Squat @controlled tempo ;AHAFA

C. Alt EMOM x 9 min

C1. 12-15 Russian KB Swings

C2. 10-14 Alt Box Step-ups w. weight if you can

C3. 10-14 Slow and controlled Mountain Climbers

Athugasemdir

athugasemdir