Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt Intervals, 1 min on : 30 sec off x 6 sets of each (36 min)
A1. 8 Front Squat @ca. 50% 1RM FS (clean the bar up) + 16 High knee raises w. AtlasBall in FR + Remaining time: AltasBall Hold in FR
A2. AirBike @damper 10 , standing the whole time
A3. 15 Russian KB Swings @ca. 32/24kg + Remaining time: Russian leg lifts w. hands on KB
A4. 1 Run around the house (ca. 150m) + Remaining time: Sprawls
Þrek101
Metcon (No Measure)
Tabata – 20sec ON/10sec OFF * 8
A1. Alt Forward lunges w. MedBall rotation vs. High Scissor Kicks w. MedBall
A2. GTOH w. Plate vs. Plate Jumps
A3. Run around the house- 4 min without stopping
A4. L/R Single arm STOH
A5. Sprawls vs. Tuck Ups
A6. AtlasBall over shoulder vs. AirSquat Jump
A7. Jump rope anyhow vs. Skater Jumps