Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. ALt. EMOM x 30 min @YBTE
A1) 6-10 Toes2Bar + 3-5 Sprawls
A2) 30-40 sec Jump Rope Anyhow (Practice DU)
A3) 6-8/6-8 Forward Lunges; AHAFA
A4) 20-30 sec Handstand Walk around a Box (Handstand Walk if you can)
A5) 6-8 AtlasBall over Shoulder; AHAFA
Þrek101
Metcon (No Measure)
Alt. 1 min ON, 30sec OFF (5 times each)
1. Push-Ups (focus on good form)
2. AirBike
3. Row on rower
4. KB Swing
You may expect DOMS (harðsperrur), in your triceps especially, the day after and probably the day after that
Styrkur101
Metcon (No Measure)
A. E2,5M x 4 Sets:
6 Back Squat; AHAFA
6-8 Explosive Box Jumps with Powerlanding on box
B. E2,5M x 4 Sets:
4-6/4-6 Reverse Lunges w. Bar; AHAFA
30-40 Sec V-up Hold
C) Alt. Emom x 9 min:
C1) 15/15 Banded Side Steps
C2) 10-14 Goblet Squat (with one or two Kettlebells in FR) @tempo 2020
C3) 5-7/5-7 Windmills w. light KB