Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2,5M x5 sets: Back Squats

5-4-3-2-1 Reps

+ 8-10 Double Db/Kb Strict Press

You can try for a 1 rep max if you feel good

B. AMRAP x 14 min

6 Front Squats

6 TTB

6 – 9 Push Ups

6 Box Jumps

Þrek101

Metcon (No Measure)

A. 4 x 8 min Stations (AMRAP) / 2:00 rest between

A1. Row 12/9 Cal + 10 Russian Leg Lifts + 5 Push Ups

A2. 10/10 Kb Hang Snatch + 15 Goblet Squat + 30 Flutter Kicks

A3. 6 Atlas Ball Over Shoulder + 8 Strict Hanging Knee raises/TTB + 10 Reverse Lunges with AtlasBall

Styrkur101

Metcon (No Measure)

A. E2.5M x 5 sets

4 Pause Back Squats (3 sec Pause in Bottom Position) @ca. 65-70% of 1RM +

10 Slow and Controlled Banded Face Pulls

B. EMOM x 15 min

B1. 8-10/8-10 Bulgarian Split Squats @AHAFA

B2. 30 sec Two Point Bear Crawl Lift Offs

B3. 8-10 Box Jumps – (Land in Power Position not In a Deep Squat)

B4. 30 sec Banded Tricep Pushdowns @Light or Medium Band

B5. 30-40 sec Lateral Band Walks – Band Below Knees and/or Around Ankles

Athugasemdir

athugasemdir