Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 30 min

A1. 5 – 7 Hang Squat Clean @ca. 40-50% 1RM

A2. 30-40 sec V-Up Hold

A3. 8-10 Shoulder to Overhead @same weight as in A1 + 6-10 Push-ups

A4. 6-10 Burpee box jumps

A5. 4 Power Clean + 6-8 Deadlift @same weight

A6. 50 DU/100 SU

Þrek101

Metcon (No Measure)

Tabata – 30sec ON/15sec OFF * 6

Rest 1 min between combos

Alt. Tabata sets.

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A1. DB Clean vs DB Push Jerk (switch arms at 15s)

A2. Airsquat vs. Scissor Kicks

A3. Jump Rope vs. Plank Plate Step ups

A4. Plate GTOH vs OH/FR Plate Forward Lunges

A5. DB Lateral Toss vs. DB Thrusters (TH. switch at 15s)

A6. Row/Bike Max Meters in 4 min.

Athugasemdir

athugasemdir