Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. EMOM x 10 min – Build your way up to 1 heavy set

2 Clean + 1 Jerk (anyhow)

B. For time, 15 – 12 – 9 – 12 – 15 reps of:

Cal AirBike

Pull-ups (anyhow)

Hang Power Clean @ca. 40-50% 1RM

Push-ups

*Time cap: 17 min

Þrek101

Metcon (No Measure)

A. EMOM x 10 min -build your way up to heavy set

2 Dbl KB Clean + 1-2 Front Squat

B. Alt E2M x 4 sets of each @your best technical effort

B1. 15-30 sec Active Hang (if to easy do L-sit or pike) + 10/10 Single arm C&J @challenging weight

B2. 1 Run around the house (150m) + 15-30 sec Hollow Hold

Styrkur101

Metcon (No Measure)

A. E2,5M x 4 sets ;AHAFA

6-8 Bench Press (tempo 3021)+ 8-10/8-10 Single arm Row OR 6-8 Strict Pull-ups

B. E2,5M x 4 sets ;AHAFA

6-10 Strict Dips (from racks or boxes) + 6-8/6-8 SeeSaw Presses + 20-30 sec Back extension hold

C. Alt EMOM x 9 min;

C1. Max rep Dimond Push ups

C2. 20-30 sec Barbell Bicep Curls @barbell only

C3. 20-30 sec slow and controlled Cuban rotations @light weight

Athugasemdir

athugasemdir