Grandi 101 – –

„Your life is as good as your mindset“

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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

Athugasemdir

athugasemdir