Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt E30s x 16 sets (8 min)@rather light weight

A1. 2-3 High Hang Power Snatch w. 1 sec pause in landing

A2. 1 Power Snatch + 1-2 OHS

B. E30s x 10 sets (5 min)

1 Power Snatch + 1 Hang Snatch (anyhow) @ca. 50% of 1RM

*Focus on good technique in every single lift

C. Alt EMOM x 14 min:

C1. 5-7 OHS @same weight as in B.

C2. 10-15 Box Jumps

Þrek101

Metcon (No Measure)

A. Alt E30s x 10 sets @medium weight

A1. 4-6 Dbl KB Squat Clean

A2. 4-6 Dbl KB Clean and Push press

B. AMRAP 20 min – Use double KBs @medium weight

6 Sumo DL

6 Row

6 Clean

6 Strict Press

6 Box Step overs (Farmer’s carry hold)

10/8 Cal AirBike / Row

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 sets

Back Squat

1st set: 4 reps @ca. 75%

2nd set: 3 reps @ca. 85%

3rd set: 2 reps @ca. 90%

4th set: 1 rep @by feel

Option: 8-10/8-10 Single arm Row ;AHAFA

B. E2M x 4 sets ;AHAFA

5-7/5-7 Box Pistols w. non working foot sliding behind box + 15-20 Barbell Bicep curls @barbell only

C. Alt EMOM x 9 min

C1. 6-10 Explosive box jumps

C2. 5/5 Get-up Sit-up

C3. 6-8 Tempo Goblet Squat (21X1)

Athugasemdir

athugasemdir