Grandi 101 – –
„Your life is as good as your mindset“
Hreysti101
Metcon (No Measure)
A. E2M x 4 sets (AHAFA)
6-4-3-2 Front Squat
12-16 Gorilla Row
B. EMOM x 16 min @YBTE
B1. 40 Sec Row
B2. 2-3 Squat Clean (heavy)
Þrek101
Metcon (No Measure)
A. E2,5M x 4 sets
12-16 Gorilla Row (AHAFA)
6-8/6-8 Split Squats (AHAFA)
20-30 Sek Plank
B. AMRAP 18 min
12 Air Squats
14 Ground2Overhead w. Plate
16 (8/8) Alt Forward Lunges (w. weight if you want)
18 Plate Jumps
20 (10/10) Heel Taps
22/18 Cal Bike
Styrkur101
Metcon (No Measure)
A. E90s x 5 Sets
4 Pause Back Squats @60% of 1RM (3 sec Pause in Bottom Position)
B. Alt. EMOM x 20 Min
B1. 8-10 Close Grip Barbell Bench Press @AHAFA
B2. 15-20/15-20 Sec Single Leg Wall Sit (or 30-40 sec Wall Sit)
B3. 20 (10/10) KB Gorilla Rows @AHAFA
B4. 30 Sec Core – Coaches Choice
B5. 8 Explosive Russian KB Swings + 8 Goblet Squats @Same KB