Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Metcon – 5 Rounds for time:

7 Deadlift (RX+: 120/80 RX: 100/60 – or AHAFA)

10 HSPU/Box HSPU (Can scale down to Sitting double DB/KB strict press)

15 Air squats

7 Lateral Burpees over bar

300m Run

Rest 1:00 between rounds

Time Cap 22 min

B. 5 min buy out flow right after the 22 minute mark

20 sek hang from pull up bar

20/20 sek sofa stretch against the wall

@ca. 3 rounds

Þrek101

Metcon (No Measure)

A. 4 Unbroken Light Barbell Rounds:

8 Deadlift

8 Push Press

8 Good Morning

8 Rev. Lunges

8 Row

8 Deadlift

Rest: 60-90s

Timecap 12 Min

B. 2 Min ON 1 Min OFF: x6 (3 rounds each) Finish B1/B2 before moving to next set:

B1.

15/12 Cal Row

10 Heavy Kb Swing

Max Wallballs

B2.

150m Run

5/5 Hang Db. Snatch

Max Sprawls

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 sets:

3 strict Barbell press @ 80-85% 1 RM +

4-6 Pull ups (as little assistance as possible, focus on height!)

B. E3M x 3sets:

5-7/5-7 Half kneeling KB press. +

6-10/6-10 Single arm row against support +

8-12 dips (rack or between 2 boxes

C. Alt EMOM x 9min:

C1. 6-10 push ups (chest to floor) For those progressed enough a plate can be applied to upper back as an increase in weight.

C2. 10-12 banded lat pull down with 3 sec pause in bottom position.

C3. 16 – 20 (8-10) each arm DBL Dumbell hammer curl

Athugasemdir

athugasemdir