Grandi 101 – –

View Public Whiteboard

Hreysti101

Metcon (No Measure)

A. E2.5M x 4 sets

5 No TNG Deadlift @ca. 70-75% 1RM (100% solid form) + 5/5 Box pistols w. non working foot sliding behind box ;AHAFA

B. AMRAP 15 min @90% effort

10/8 Cal AirBike + 10 Russian KB Swings @ca. 32/24kg +

2 x ca. 10m AtlasBall Front rack carry ;AHAFA

*one full round before changing

Þrek101

Metcon (No Measure)

A. E2M x 5 sets:

8-10 Dbl KB Deadlift ;AHAFA + 6/6 Single leg Downward faceing dog + knees to chest

B. High effort Intervals, E4M x 5 sets

20/15 Cal Row +

5/5 Single arm Thrusters @medium weight +

20 Mountain Climbers +

6 Burpees

Styrkur101

Metcon (No Measure)

A. In 10 min work your way up to 1RM Strict Press

B. E3M x 3 sets

3-5 Strict Chin-ups ;AHAFA +

8-10 Dbl DB Arnold Press ;AHAFA +

ca. 20 sec Hollow Hold

C. Alt EMOM x 9 min

C1. 10/10 Single arm Row ;AHAFA

C2. 10-15 Dbl DB Bench press ;AHAFA

C3. ca. 20-30 sec Banded W @controlled tempo

Athugasemdir

athugasemdir