Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. EMOM x 10 min – Build your way up to heavy set

1 Snatch High Pull + Snatch (anyhow) + 1 OHS w. 2 sec pause at bottom

B. E3M x 5 sets @high effort

10/15 Cal AirBike

8-10 Hang Power Snatch @ca. 30/20kg

8-10 Toes to bar

6-8 Burpees

Þrek101

Metcon (No Measure)

A. Kettlebell Flow Alt. L/R Emom 8 Min

4 Kb Snatch

1 Kb Snatch to Rev. Lunge

4 Kb OH Split Squat

4 Kb Split Squat Press

B. For Time @best Technical effort

42 DB Hang Clean & Jerk @ca. 20/14kg

42 Cal BIke

50 Double Unders / 100 Single Unders

30 DB Hang Clean & Jerk

30 Cal BIke

50 Double Unders / 100 Single Unders

18 DB Hang Clean & Jerk

18 Cal BIke

50 Double Unders / 100 Single Unders

*Time Cap: 18 min

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 sets ;AHAFA

4-6 Strict Press + 10/10 Single arm Row agains support

B. E3M x 3 sets

4-6 Bench Press @ca. 70-75% 1RM + 1 Lateral & 1 Frontal shoulder raises x 8-10 set

C. Alt EMOM x 9 min

C1. 5-7 Strict Chin-ups (AHAFA)

C2. 20-30 Banded Tricep push downs

C3. 10/10 Dynamic Side plank

Athugasemdir

athugasemdir