Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E3M x 4 sets

5 Back Squat @ca. 70-75% 1RM + 4-6 Strict Pull-ups ;AHAFA

B. For time @your best technical effort

40/30 Cal AirBike / Row

40 WallBalls

30/25 Cal AirBike / Row

30 WallBalls

20/15 Cal AirBike / Row

20 WallBalls

10/8 Cal AirBike / Row

10 WallBalls

*Time Cap: 13 min

Þrek101

Metcon (No Measure)

A. E2M x 5 sets

5/5 Single arm Snatch to Reverse lunge @medium weight + 5/5 Single leg RDL @same weight

B. AMRAP 18 min

8-10 Dbl KB Goblet Squat @medium weight

12-16 Gorilla Squat @same weight

6-10 Dbl KB Snatch @same weight (scale down to 5/5 Single arm snatch)

50 Run in Place jump rope

ca. 20-30 sec Hollow hold / rocks

Athugasemdir

athugasemdir