Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. ALT. EMOM x 10 min @YBTE:

A1. 3-5 Clean (Squat or Power) + 3-5 Jerk (Anyhow) @Ca. 40-50% 1RM

A2. 10-15 Box Jumps

B. In Pairs Of Two: I GO, You GO: For Time @YBTE:

15/15 – 12/12 – 9/9 – 12/12 – 15/15 reps of:

*Girls do 3 Cal less (12-9-6)

Cal Row

Pull-ups (anyhow – strict, kipping, ring row)

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

Push-Ups

Remaining Time: Max Cal Row

Þrek101

Metcon (No Measure)

A. Alt. EMOM x 10 min @YBTE:

A1. 6-10 KB Clean (Squat or Power)

A2. 6-10/6-10 KB Shoulder2Overhead

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

B1. 300/250m Bike Erg + 5/5 Single arm C&J @ca. 24/16 or lower

B2. 1 Run around the house + 6-12 Sprawls

Athugasemdir

athugasemdir