Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E3M x 5 sets – Back Squat (low or high)

1st set: 5 reps @ca. 80% 1RM

2nd set: 3-4 reps @ca. 85% 1RM

3rd set: 2 rep @ca. 90% 1RM

Switch to Short Box Squat @85-90% Effort

4th 10-12 Reps

5th 10-12 Reps“

B. For Time @your best technical effort:

80 Wall Balls

40 KB Snatch

20 WB OH Rev. Lunges

200 Single-unders

50 Wall Balls

30 KB Snatch

20 WB OH Rev. Lunges

100 Single Unders

*Time Cap: 15 min

Þrek101

Metcon (No Measure)

A. Alt EMOM 10

A1) 8/8 alt Lunge box jumps (front leg on a low box)

A2) 6/6 pistols on box

B. Alt EMOM 20min:

B1) 10/10 Single arm bottoms up Hollow boddy flutter kicks

B2) 20 Kb russian twist

B3) 8 Right arm Turkish sit ups

B4) 8/8 Tall kneeling kb Chop/side

B5) 8 Left arm Turkish sit ups

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

6 Strict Press @ca. 75% 1RM

+ 15-20 sec Chinup Hold

B. E3M x 3 sets

6 Bench Press @ca. 75% 1RM

+ 15-20 sec Push-up Hold as low as you can.

C. Alt EMOM x 9 min

C1. 8/8 Single Arm Arnold Press AHAFA

C2. 8-10 Strict Pull-ups / Ring row

C3. 7-10 Russian Leg lifts on Floor

Athugasemdir

athugasemdir