Grandi 101 – –

“Your body can stand almost everything. It’s your mind that you have to convince“

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Hreysti101

Metcon (No Measure)

A.EMOM x 10 minutes; AHFA (Build up, from rack)

Minute 1-3: 4-6 Jerks (anyhow)

Minute: 4-6: 2-4 Jerks (anyhow)

Minute 7-9: 1-2 Jerks (anyhow)

B. Alt EMOM x 15 min @YBTE

A1. 6 TNG Power Clean and Jerk @weight that allows you to go unbroken

A2. 40 sec Bike/Row

A3. 8-12 Balance Burpee to plate

Þrek101

Metcon (No Measure)

A: Buy In: 3000/2600 m Bike

Into AMRAP up to 28 minutes of:

12 Russian swing (medium- heavy)

12 (6/6) Single Arm Shoulder to Overhead

12 Goblet Squats

12/12 Plank with taps on KB

12/10 Cal Bike

Styrkur101

Metcon (No Measure)

A. E2.5M x 3 Sets

6 No TNG Deadlifts @70% of 1RM

+ 8/8 Sitting Single Arm DB/KB Press @AHAFA

B. E3M x 3 Sets

8-10 BB Yates Row @AHAFA

+ 8/8 Staggered Stance Dbl DB/KB Romanian Deadlift @AHAFA

+ 10-15 Dbl DB/KB Shrugs @Same DB/KB´s

C. Alt. E90s x 6 Sets (3 Sets of Each)

C1. 6-10 Heavy Russian KB Swings + 20-30 Sec Strict Hanging Knee Raises/Active Hang

C2. + 8/8 Single Leg Hip Thrust + 20-30 Sec Superman Hold

Athugasemdir

athugasemdir