Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 12 min

A1. 3-4 Strict Chin-ups ;AHAFA

A2. 6/6 Half kneeling KB Press ;AHAFA

A3. 20-30 sec L-sit on boxes or floor

B. AMRAP 18 min, In teams of Two, „I go, You go“

Partner 1: 10/10 Single arm DB Row + 8-10 Box HSPU + 8-10 Balance burpee to 5kg plate

Partner 2: Cal Row, while partner 1 does one full round, then change

Þrek101

Metcon (No Measure)

A. Alt. EMOM 9 min

A1. 5/5 Clean & Strict Press

A2. 6-10 Pull Ups

A3. 25-35 sec Isometric Goblet Squat Hold

B. E5M x 4 Sets

10-14 cal Bike

10 Box Jump Overs

5/5 KB Snatch

20/40 DU/SU

Styrkur101

Metcon (No Measure)

A. Alt E90s x 3 sets each; AHAFA

A1. 10-8-6 DB Bench press

A2. 6-4-2 Strict Press

B. Alt EMOM x 8 min; AHAFA

B1. 6-8 Double DB Arnold Press (sitting down)

B2. 2-3 Strict Chin-ups

C. Alt EMOM x 12 min

C1. 20 Banded Tricep push down ;Pump

C2. 12-20 Bicep curls @barbell only

C3. 15-20 Sit-ups

Athugasemdir

athugasemdir