Grandi 101 – –
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