Grandi 101 – –

“Surround yourself with people who are only going to lift you higher“

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Hreysti101

Metcon (No Measure)

A. E2,5M x 5 Sets @YBTE

5-4-3-2-1 Front Squats (AHAFA)

+ 6-10 Explosive Box Jumps

B. E90sec x 7 sets @YBTE

40 Double Unders / 80 Single Unders +

8-10 Unbroken Thrusters (AHAFA)

Þrek101

Metcon (No Measure)

Buy In: 2000/1800 m Row

Into AMRAP up to 26 minutes of:

12 Alt. Dumbell Snatch

8 Lateral Sprawls over DB

16 Strict Mountain Climbers

12 Reverse Lunges (w. weight optional)

16(8/8) Plank with taps on DB

Styrkur101

Metcon (No Measure)

A. E3M x 3 Sets

2 Back Squats @90% of 1RM

+ 3-5 Tempo Chin Ups (3-1-X-1)

B. E2M x 3 Sets @AHAFA

4-6-8 Back Squats (Lower Weight Each Set)

+ 10 Banded Pulldown (Sitting on the Floor)

C. 15 Minute AMRAP @Your Best Quality

5/10/15 Russian KB Swing

5/10/15 Tuck Up/Sit Up

5/10/15 Goblet Squat//Air Squat

5/10/15 Dbl. DB Pendlay Row

*0-5 Minutes do 5 Reps,

5-10 Minutes do 10 Reps,

10-15 Minutes do 15 Reps.

Athugasemdir

athugasemdir