Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 8 min

A1. 5 Deadlift @ca. 70-75% 1RM

A2. 10-15 Floor Press; AHAFA

B. Intervals, 2 min on : 2 min off x 6 sets @High effort

20/15 Cal AirBike (anyhow)

18 Alt DB Snatch @ ca. 22/14kg

8/8 Single arm OH Squat @same weight (scale down to goblet squat)

Remaining time: Burpees

Þrek101

Metcon (No Measure)

A. AMRAP 26 Min @80% Effort

400m Row

2 Run around the house (ca. 300m)

20 Dbl. Kb Sumo Deadlift

100 Double Under/1 min Single Under

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. E2M x 4 sets; AHAFA

8/8 Split Squats w. 2xDB/KB hanging on each side +

8-10 DBL DB/KB Z-Presses

C. Alt EMOM x 9 min

C1. 10-14 Box Step-ups w. weight ;AHAFA

C2. ca. 30 sec Banded Side steps

C3. ca. 30 sec Strict mountain climbers (the slower the better)

Athugasemdir

athugasemdir