Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2,5M x 4 sets, AHAFA:

3 No TNG Deadlift @ca. 80-85% 1RM + 30 sec Plank

B. For time @Your best technical effort, 21-15-9 of: Deadlift @ca. 80/50kg

Strict HSPU (use a box or weightplate under legs if you need to)

Box Jumps

Sprawls

*Time cap: 15 min

Þrek101

Metcon (No Measure)

A. Alt. EMOM x 30min

A1) 10-12 Dbl Kb. Sumo DL @medium weight

A2) 25-30sec Hollow rock

A3) 10-12 Dbl Kb. Romanian DL @ medium weight

A4) 35-40sec Deadbug

A5) 30-35sec Horse stance

A6) 8/8 Birddog

Styrkur101

Metcon (No Measure)

A. E3M x 4 sets:

6 Bench Presses + 6 Strict ChinUps + 5-7/5-7 Bird Dog

B. EMOM x 16 min; AHAFA: B1) 6-8/6-8 KB SeeSaw Presses

B2) 15-20 Drop Squats

B3) 8-10/8-10 Bent over DB Row against support

B4) 30-40 sec Bicycle Crunches

Athugasemdir

athugasemdir