Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. AMRAP 13 min @your best technical effort

15/12 Cal AirBike

4-5/4-5 Get-up Sit-up

4-5/4-5 Single arm C&J

5/5 Dynamic Downward facing dog + Knee to chest

*use same KB through out

B. AMRAP 13 min @your best technical effort

15/12 Cal Row

8-10 Rower Pike ups

4-5/4-5 Single arm Thrusters

5/5 Single arm renegade row

*use same DB through out

Þrek101

Metcon (No Measure)

A. Alt EMOM x 30 min

A1. 5-7/5-7 Half Kneeling Press

A2. ca. 30 sec Walk Out Plank

A3. 14-20 Gorilla row

A4. 14-20 Cossack Db toss

A5. 30-40 sec Jump rope anyhow

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 sets ;AHAFA

4-6 Bench Press + 10-12/10-12 Single arm Row

B. E2M x 4 sets ;AHAFA

8-12 Dips (in rack, rings, box) + 8-10 Bent over Barbell row / 4-6 Strict Pull-ups

C. Alt EMOM x 9 min

C1. 4-6/4-6 Get-up Sit-up

C2. Max rep Push-ups

C3. ca. 30 sec Banded Pull apart

Athugasemdir

athugasemdir