Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2M x 5 sets

4 Front Squat ;AHAFA (1st rep w. 2 sec pause in bottom + 3 regular)

B. AMRAP 18 min @your best technical effort

15/12 cal Bike

10/10 Single arm DB overhead Reverse lunges @medium weight

8/8 DB Hang Clean and Split Jerk @same weight

6 Sprawls

Þrek101

Metcon (No Measure)

A. ALt. EMOM x 12 min @YBTE

A1. 8-10/8-10 Bent Over Row (against support)

A2. 6-8/6-8 Step Ups (w. weight if you want)

A3. 20 Single Leg V-ups or Toe Touches

B. ALT. EMOM x 18 min @YBTE

B1. 30-40 Sek Jump Rope

B2. 8-10/8-10 KB Snatch

B3. 6-10 Burpee Box Jumps

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 Sets

4 Back Squats @80% of 1RM

+ 10-12 Lu Raises @Light Plates

B. E2.5M x 4 Sets

6-8/6-8 Barbell Split Squats @AHAFA (Back Rack Position)

+ 8-10 Russian KB Swings @Medium to Heavy KB

C. Alt. E90s x 6 sets (3 sets of each)

C1. 30 Sec 90° Wall Sits (Weighted If You Like) + 20-30 Sec RKC Plank

C2. 3-4/3-4 KB Windmill + 20-30 Sec Weighted Glute Bridge @Same KB

*Slow and Controlled, Focus on Form*

Athugasemdir

athugasemdir