Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2M x 8 sets ;build across

6 Deadlift + 4 Hang Power Clean + 1-2 Shoulder to overhead

B. Alt EMOM x 10 min

B1. 8-10 V-ups + 6-8 Box Jumps 60/50cm

B2. 8-10 AtlasBall over shoulder ;AHAFA

Þrek101

Metcon (No Measure)

A. AMRAP 12 min @80% effort

20/15 Cal Row

5/5 Single arm OH Forward lunges @medium weight

10 Sumo DL high pull @medium weight

10 V-ups /Toe touches

B. AMRAP 12 min @80% effort

20/15 Cal AirBike

16 Russian KB Swings @ca. 24/16kg

14 Strict Mountain Climber

12 AirSquat

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

5 Back Squat (low or high bar) @ca. 75% 1RM + 8-10 Slow and controlled Cuban rotations @light weight

B. E2.5M x 3 sets ;AHAFA

5-7/5-7 Box Pistols w. non foot sliding behind box + 20-30 Russian Twist

C. Alt EMOM x 9 min

C1. ca. 20-30 sec Walking lunges ;AHAFA

C2. ca. 20-30 sec Wall Sit

C3. 12-15 Romanian Deadlift @ca. 40/32kg

Athugasemdir

athugasemdir