Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt. EMOM 30 min

A1. Row 15/12 Cal

A2. 15 Thrusters

A3. 10-15 Pull Ups (Anyhow)

A4. 3-5 Wall Walks

A5. 16-20 Russian KB Swing

A6. 20-30 Sec Hollow Hold with plate

Þrek101

Metcon (No Measure)

A. Alt. Intervals 3 min on 1 min off x 6sets

A1. Bike 12/9 Cal + 12 Double KB/DB Push Press + 12 Sit ups

A2. 12 Wall Balls + 5 Burpees + 12 Snatch to Reverse Lunge

B. Sprint

300m Run

15/12 Cal Bike

Max Reps Alt Db Snatches

3 min Time cap

Styrkur101

Metcon (No Measure)

A. E2M x 5 sets

6 Deficit Deadlifts @ ca. 70% of 1RM *Stand on a 10 kg plate*

B. E2M x 4 sets

6-8 Pendlay Rows @ ca. 50% of Deadlift weight in Part A + 10/10 Half Kneeling KB Press

C. EMOM x 12 min

C1. 10-15 Russian KB Swings @32/24 KG

C2. 10-15 KB Goblet Squats @ Same KB

C3. 12-16 KB Plank Pass Through (AHAFA)

C4. 30-40 sec Barbell Bicep Curl @Barbell Only

Athugasemdir

athugasemdir