Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. ALT EMOM x 16 min

A1. Strapless Row 40 sec (use your legs)

A2. Hollow Rock 20-30 sec

A3. 8 Romanian Deadlift + 8 Bent over Row @AHAFA

A4. 10 Floor Press + 6 Russian Leg Lifts with weights in a press out

B. 4 Rounds For Time

15 Bar Facing Burpees

10 Deadlift @Heavy-weight

8 Pull Ups / 5 Bar Muscle Ups

12 min Time Cap

Þrek101

Metcon (No Measure)

A. Amrap 20 min

Bike 600/500m

5 Atlas Ball Squats in Bear Hug

12 Alt Db Snatches

20 Lunges with Db

30 DU/50 SU

2 min Rest before B

B. 6 min Ascending Ladder

2-4-6-8-10-12-…

Cal Bike

Atlas Ball Over Shoulder

Styrkur101

Metcon (No Measure)

A. E90s x 6 Sets

4 Pause Barbell Bench Press (2 sec Pause in Bottom Position) @75% of 1RM

B. E90s x 3 Sets

6-8 Chin Ups @AHAFA

C. E90s x 3 sets

6-8 Strict Barbell Press @AHAFA

D. 3 Giant Sets.

12-15 DB Humble Rows

12-15 Russian Leg Lifts

15-20 Reverse Table Top Lifts

15-20 sec (each side) Copenhagen Plank

Rest 1 minute between sets

Athugasemdir

athugasemdir