Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt. EMOM x 12 min @build across

A1. Snatch High pull + 1 Hang Power Snatch + 1 Snatch

*focus on good form

A2. 1 Snatch + 3 OHS

B. E90s x 10 sets (15 min)

30 Double-unders/50 Single-unders +

5-7 Power Snatch (@ca. 50% 1RM)

C. 3 rounds for quality:

10/10 Strict Mountain Climbers

10 Russian Leg lifts

20 – 30 sec hollow hold

Þrek101

Metcon (No Measure)

A. EMOM 8 min alt L/R

5 kb deadlift

5kb Row

5 kb Clean

5 kb S2OH

*4 sets Left – 4 sets Right

B. Amrap 20 min

300 m run

8-10 Atlas Ball Over Shoulder

8-10 sprawls

8-10 Atlas Ball squat

8-10 balance burpees

Styrkur101

Metcon (No Measure)

A. E2.5M x 3 Sets

6 Front Squats @75% of Front Squat 1RM

+ 10 Slow and Controlled Face Pulls @Light to Medium Band

B. E3M x 3 Sets

10 Back Squats @Same Weight as Front Squats in Part A

+ 8-10/8-10 Single Leg Glute Bridge (Pause and Squeeze Glutes for ca. 2 sec at the Top of the Lift)

C. E3M x 3 Sets

10-12/10-12 Bulgarian Split Squats @AHAFA

30-40 Sec Banded Tricep Pushdown @Light to Medium Band

20-30 Sec V-Up Hold

Athugasemdir

athugasemdir