Grandi 101 – –

„The best project you´ll ever work on is You“

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Hreysti101

Metcon (No Measure)

3 X 8 min Amraps @YBTE

(2 min rest between A, B, C)

A. AMRAP x 8 min

10/8 Cal Row

12 Alt Punt lunge @medium weight

8 Air Squat Jumps

B. AMRAP x 8 min

6/6 Single arm DB Snatch @medium weight

2-3 Wall Walks

6 Box Jumps

C. AMRAP x 8 min

10/8 Cal AirBike

6-8 Toes to Bar

6/6 Single Arm Devils press

Þrek101

Metcon (No Measure)

A. Alt. EMOM x 16 min (AHAFA)

A1. 6-8/6-8 Half Kneeling Press

A2. 8-10/8-10 Split Squats

A3. 12-16 Romanian Deadlift

A4. 10/10 Dynamic Side Plank + 15-20 Sec Plank hold

B. For time @YBTE:

10-9-8-…-1 of:

Russian Swings

Goblet Squats

Shoulder2Overhead (x2)

*20 DU / 40 SU Between Rounds

*Time Cap: 14 min

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 Sets

6 Barbell Strict Press @60% of 1RM

+ 8-10 Dbl DB/KB Bent Over Row

+ 15-30 Sec Strict Hanging Knee Raises/Seated Knee Tucks

B. E2.5M x 4 Sets

6 Explosive Pendlay Rows @AHAFA

+ 8-10 Dbl DB/KB Floor Press

+ 15-30 Sec Russian Twist (Slow and Controlled)

C. 4 Giant Sets

20-30 Sec Behind The Neck Strict Press/Strict Press (Barbell Only)

20-30 Sec Banded Lat Pulldowns

20-30 Sec Two Point Bear Crawl Lift Offs

30 Sec Rest

Athugasemdir

athugasemdir