Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E90s x 6 sets

3 Strict Press @ca. 85% 1RM + 3-5 Push Press + 1 Jerk (anyhow)

B. Alt EMOM x 20 min

B1. 8-10 Shoulder to overhead @ca. 50% of best set in A.

B2. 10-14 Rope Pull-up

B3. 1/1 Turkish Get-up ;AHAFA

B4. 40 sec Row (Strapless)

Þrek101

Metcon (No Measure)

A. Alt EMOM x 30 min

A1. 10-12 SeeSaw Press ;AHAFA + 4-6 Lateral Burpees over KB

A2. 10-12 MedBall Clean

A3. 5-7/5-7 Sit-up Get-up

A4. 8-12 Strict Pull-ups + 4-6 Sprawls

A5. 40 sec AirBike (anyhow)

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

2 No TNG Deadlift @ca. 87-90% 1RM

B. E3M x 3 sets

8-10/8-10 Bulgarian Split Squat ;AHAFA + 8-10 Romanian Deadlift ;AHAFA

C. Alt EMOM x 9 min

C1. 10-14 Dynamic Reverse Plank to L-sit with heels on floor

C2. 10-14 Bent over row (sup grip) ;AHAFA

C3. 10-14 Russian KB Swings @ca. 32/24kg

Athugasemdir

athugasemdir