Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. EMOM x 12 min ;build across

2 TNG Power Clean + 1 Strict Press + 2-3 Shoulder to overhead + 2 Front Squat

B. Alt EMOM x 12 min @challanging weight

B1. 8 Bent over barbell row + 3/3 Single leg downward facing dog + knees to chest

B2. 4-6 TNG Power Clean and Jerk + 4-6 Lateral Sprawl over bar

Þrek101

Metcon (No Measure)

A. E3M x 4 sets @High effort

1st set: 6-8 Dbl KB Clean and Jerk @challenging weight + 30/22 Cal AirBike

2nd set: 6-8 Dbl KB Clean and Jerk + 25/18 Cal AirBike

3rd set: 6-8 Dbl KB Clean and Jerk + 20/15 Cal AirBike

4th set: 6-8 Dbl KB Clean and Jerk + 20/15 Cal AirBike

B. E3M x 4 sets @High effort

1st set: 8-10 SlamBall Thrusters @challenging weight + 30/22 Cal Row

2nd set: 8-10 SlamBall Thrusters + 25/18 Cal Row

3rd set: 8-10 SlamBall Thrusters + 20/15 Cal Row

4th set: 8-10 SlamBall Thrusters + 20/15 Cal Row

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

3/3 High Bar Reverse lunges + 3-5 High Bar Back Squat ;AHAFA + 20/20 sec Suitcase KB Hold ;AHAFA

B. E2.5M x 3 sets

5-7/5-7 Box Pistols w. non working foot sliding behind box ;AHAFA + 8-10 Explosive Russian KB Swings @ca. 32/24kg

C. Alt EMOM x 9 min

C1. 12-20 Strict Mountain climbers

C2. 20-30 sec Back extension hold

C3. 12-16 Alt Punt lunges ;AHAFA

Athugasemdir

athugasemdir