Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2M x 5 sets ;AHAFA

From Rack: 1 Snatch Balance (power-deep power-squat) + 1-2 OHS @controlled tempo

B. Alt EMOM x 16 min

B1. 4-6 TNG Power Snatch @ca. 50-60% 1RM Snatch

B2. 2-3 Squat Snatch (for these who can) w. 1-2 sec pause in catch

Þrek101

Metcon (No Measure)

A. Alt EMOM 8. Be sensible when deciding weights.

A1. 12-14 Dbl KB Clean

A2. 12-14 Dbl KB Push Press

B. 40 of everything. Go through the exercises in whichever order you want. Only rule is that you complete 40 reps of the exercise before moving on to the next one.

– Push ups

– Sitouts

– Back extensions

– Pull ups

– Box jumps

– Deadlift with 2 KBs @ rather heavy weight

– Good mornings with KB @ medium/heavy weight

– Front squat with 2 KBs @ medium weight

– KB/DB row 20L/20R @ medium/heavy weight

– SDHP @ rather heavy weight

22min Time cap

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

8 Bench Press ;AHAFA + 10-15 Banded Lat Pull Down (yellow-gray)

B. E3M x 3 sets

6-8 Strict Press ;AHAFA + 10-14 DB Flys on flat bench (Chest)

C. Alt EMOM x 9 min

C1. 10-14 Unbroken Push-ups

C2. 10-14 DB/BB Skull crushers

C3. 5-8 Strict Toes to bar

Athugasemdir

athugasemdir