Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E90s x 10 sets ;build across

6 Deadlift +

4 Hang Power Clean +

1-2 Thrusters

B. Alt EMOM x 10 min

B1. 8-10 Russian Leg lifts +

6-8 Box Jumps 60/50cm

B2. 6-8 AtlasBall over shoulder ;AHAFA

Þrek101

Metcon (No Measure)

A. AMRAP 12 min @80% effort

15/12 Cal Row

5/5 Single arm OH Forward lunges @medium weight

10 Sumo DL high pull @medium weight

10 V-ups /Toe touches

B. AMRAP 12 min @80% effort

15/12 Cal AirBike

16 Russian KB Swings @ca. 24/16kg

14 Strict Mountain Climber

12 AirSquat

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

3 Bench Press @ca. 80-85% 1RM +

8-10 Strict Standing KB High-pull +

10-15 Toe touches

B. E3M x 3 Sets; AHAFA

5-7/5-7 SeeSaw Press +

10 Bent over barbell row + 10/10 Suitcase Side Bends

C. Alt EMOM x 9 min ;AHAFA

C1. 10-14 DB Lat Pull-over

C2. 6-10 Strict Chin-ups

C3. Max rep Push-ups

Athugasemdir

athugasemdir