Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2M x 6 Sets:

Set 1: 5 Front Squat @ca. 75-80% 1RM FS

Set 2: 3 Front Squat @ca. 80-85% 1RM FS

Set 3: 1-2 Front Squat @ca. 85-90%1RM FS

Set 4: 5 Back Squat @ca.75-80% 1RM BS

Set 5: 3 Back Squat @ca.80-85% 1RM BS

Set 6: 1-2 Back Squat @ca.85-90% 1RM BS

B. AMRAP x 19 min ca. 85-90% Effort:

19 WallBall (3,05/2,5)

19 Cal Row/ Bike Erg

*Switch between Rower & Bike each round

Þrek101

Metcon (No Measure)

30 Min Partner AMRAP –

Split reps at will:

60 Russian KB Swing

50 DU or 100 SU

40 Drop Squat

30 Jumping Lunges

20 Push Ups

10 Dbl. KB Thrusters

Styrkur101

Metcon (No Measure)

A. E2,5M x 4 sets

4 Romanian Deadlift + 4 Deadlift; AHAFA + 3-5 Strict Pull-ups ;AHAFA

B. E3M x 3 sets

10-15 Banded Goblet Squats @tempo 22X1; AHAFA + 10/10 Single arm DB Row ; AHAFA

C. Alt EMOM x 9 min

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

C2. 10-16 Russian Leg Lifts

C3. 10-15 Russian KB Swings; AHAFA

Athugasemdir

athugasemdir