Grandi 101 – –

,,Action is the foundational key to all success“

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Hreysti101

Metcon (No Measure)

A. Alt. Intervals 3 min on 1 min off x 6 sets @YBTE

A1. 12/9 Cal Bike +

12 Double KB/DB Push Press +

6 Double KB/DB Squats

A2. 12 Alt. Dumbell Snatch +

8/8 Reverse Lunges (with DB Overhead or in Front Rack) +

24 Double Unders / 48 Single Unders

B. 3-4 Rounds for Quality

10-14 KB Romanian Deadlift

20-30 Sec Hanging L-sit/Knee raises hold

8-10/8-10 Dynamic Side Plank

Þrek101

Metcon (No Measure)

3 x 9 min AMRAP’S @YBTE

Rest 2 min between

A. AMRAP 9 min @your best technical effort

12/9 Cal Row

8/8 Hang KB Snatch @medium weight

10 Toe Touches

B. AMRAP 9 min @your best technical effort

30 DU/ 60 SU

6-8/6-8 Box Step-ups (with weight optional)

20 Russian Twists

C. AMRAP 9 min @your best technical effort

14 (7/7) Forward Lunges (with weight optional)

12 Russian Swings @medium weight

10 Sprawls

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 Sets

3 BB Bench Press @85% of 1RM

+ 8/8 Single Arm Cuban Press @Light DB or Plate

B. Alt. EMOM x 8 Min @AHAFA

B1. 6-10 Strict Dips

B2. 6-10 Strict Pull Ups

C. 3-4 Giant Sets

10 Renegade Rows

10 DB Pullover

10 Hollow Rocks/Hollow Ups

1 Minute Rest

Athugasemdir

athugasemdir