Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2.5M x 4 sets

5 Front Squat @ca. 70-75% 1RM + 10-15 Banded Front raises to overhead

B. E4M x 4 sets @90-95% effort

20/15 Cal AirBike + 8-10 AtlasBall (slamball) Thrusters ;AHAFA + ca. 6/6m Super slow and controlled Suitcase Carry w. high Knee raises ;AHAFA

Þrek101

Metcon (No Measure)

A. E2M x 4 sets

6-8 Goblet Squat ;AHAFA (tempo 21X1) + 8-10 Front Raises to overhead w. plate @ca. 5-10kg

B. AMRAP 14 min @your best technical effort

5/5 Single arm Snatch to Lunge @medium weight

10 AirSquat

7/7 Single arm Shoulder to overhead @same weight as in snatch to lunge

14 Toe touches

9 Box Jumps

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

5-6 Bench Press @ca. 70-75% 1RM + 8-10 Front Raises to overhead w. plate @ca. 5-10kg

B. E3M x 3 sets

5-6 Strict Press @ca. 70-75% 1RM + 8-10/8-10 Single arm Row ;AHAFA + 10 Controlled DeadBug

C. Alt EMOM x 9 min

C1. Max rep Push-ups

C2. 20-30 Russian Twist

C3. 15-20 Barbell Bicep Curls ;Pump (barbell only)

Athugasemdir

athugasemdir