Grandi 101 – –

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Hreysti101

Metcon (No Measure)

3 mini amrap’s

2-3 min rest between amrap’s

A. AMRAP 7 min @your best technical effort

Buy-in: 2 Run around the house

Then into max rounds of:

6 Lateral Burpees over bar

10-12 Front Squat @ca. 40% 1RM FS

B. AMRAP 7 min @your best technical effort

Buy-in: 30/20cal AirBike (anyhow)

Then into max rounds of:

10-12 Box Jumps 60/50cm (step down)

6 Devil Press 2 x DB @moderate weight

C. AMRAP 7 min @your best technical effort

Buy-in: 30/20cal Row (anyhow)

Then into max rounds of:

12 Toe touches

6/6 Single arm Shoulder to overhead @moderate weight

Þrek101

Metcon (No Measure)

A. AMRAP 27 min @80% effort

2 Run around the house

Then 3 Rounds of:

6 Lateral Burpees over KB

10-12 Goblet Squat @moderate weight

2 Run around the house

Then 3 Rounds of:

6/6 KB Snatch

9 Push-ups

12 Alt Jumping lunges (6/6 each leg)

2 Run around the house

Then 3 Rounds of:

12 Toe touches

12 Alt Cossack Squat w. weight if you can

12/12 Bent over row

*use the same KB the whole time for the Goblet, Snatch, Cossack and Row

Styrkur101

Metcon (No Measure)

A. E2,5M x 4 sets

4 Romanian Deadlift + 4 No TNG Deadlift ;AHAFA + 15-20 Banded Lat pull-down

B. E2,5M x 3 sets 10-15 Banded Goblet Squats @tempo 21X1; AHAFA + 8-10 Bent over Barbell row (sup grip) ;AHAFA

*Banded Goblet Squat = KB in hands + mini band between knees, focus on pushing knees out or in line with toes

C. Alt EMOM x 9 min

C1. 5-7/5-7 Single leg KB Romanian DL ;AHAFA

C2. 10-16 Russian Leg Lifts

C3. 5-7/5-7 Box pistols w. non working foot sliding behind box ;AHAFA

Athugasemdir

athugasemdir