Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 10 min

A1. 3 Deadlift @ca. 80% 1RM + 5/5 Single leg Hip Thrust (BW)

A2. Dips (anyhow) ;pump – scale down as needed – do your best

B. Intervals, 2 min on : 2 min off x 4 sets @HIGH EFFORT

8-10 AtlasBall over shoulder ;AHAFA (can’t take more than 30-40 sec) + Remaining time: Burpee box jumps

Þrek101

Metcon (No Measure)

A. AMRAP 13 min @your best technical effort

12/9 Cal Row

10 Romanian Deadlift @ca. 32/24kg

8 Push-ups

12 Slow and controlled Strict MountainClimbers

10 AirSquat

8 V-ups / toe touches

B. AMRAP 13 min @your best technical effort

12/9 Cal AirBike

10 Box Step-ups (weighted if you want)

8 American Swings @ca. 24/16kg

12 Slow and controlled Heel touches

10 Cossack Squat

8/8 Dynamic Side plank

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 sets ;AHAFA

4-5 Paused Deadlift (2 sec pause in front of knees on the way up and down) + 12-16 SeeSaw Press

B. E2M x 4 sets ;AHAFA

5-7/5-7 Box Pistols w. non working foot sliding behind box + 12-16 Gorilla row / 4-5 Strict Chin-ups

C. Alt EMOM x 9 min

C1. 5-7/5-7 Single leg RDL @ca. 24/16kg

C2. ca. 30 sec DeadBug

C3. ca. 15/15 sec Side plank

Athugasemdir

athugasemdir