Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E6M x 5 sets @high effort

20/15 Cal AirBike

15 Burpee box Jumps 60/50cm

10 Devils Thrusters

* 1 devils thrusters = 1 devils press into 1 thrusters

**use 2 DB, choose the weight right, this should go fast and smooth

Þrek101

Metcon (No Measure)

A. AMRAP 10 Min – Easy Flow

5/5 Mixed Rack Deadlift (db vs kb)

8 Toes 2 Bar

8 Wall balls

8 WindShield Wipers

B. EMOM 8 Min

16 sec JumpRope (Anyhow)

8 Sumo Deadlift

6 Jumping Lunges

4 Sprawls

C. 1 ON : 1 OFF x3

200/160m Row

Styrkur101

Metcon (No Measure)

A. E2,5M x 4 Sets; AHAFA

1st set: 8 Back Squats + 4 Explosive Box Jumps

2nd set: 6 Back Squats + 6 Explosive Box Jumps

3rd set: 4 Back Squats + 8 Explosive Box Jumps

4th set: 2 Back Squats + 10 Explosive Box Jumps

B. E2,5M x 3 Sets; AHAFA

8/8 Bulgarian Split Squats +

8-10 Z Press

C. Alt EMOM x 9 min ;AHAFA

C1. 30-40 sec Wall sit

C2. 30-40 sec 5/5 Banded Side Steps + 5 Banded Squats (make it harder by having KB in Goblet Hold)

C3. 30 sec Strict mountain climbers

Athugasemdir

athugasemdir