Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. For time @your best technical effort

10-8-6-4-2 reps of:

Power Clean @ca. 60/45kg (scale down or up if you need to)

Alt Plank Row (2 x ca. 24/16kg DB)

Kickstand Goblet Squat @ca. 24/16kg (10-8-6 each side)

*after each round: 50 Double-unders / 75 Single-unders

**Time Cap: 18 min

B. 3 rounds for quality

8-10 Barbell Hip thrust @same weight as in A.

10 Cossack Squat @ca. 24kg

10 Russian Leg lifts

*Time cap: 10 min

Þrek101

Metcon (No Measure)

A. Tabata – 20 sec ON : 10 sec OFF x 8

A1. Jump rope (anyhow)

A2. Single arm Split Squat Thrusters Left vs. Single arm Split Squat Thrusters Right

A3. AirBike or Row (for straight 4 min without stopping)

A4. Single arm C&J right vs. Single arm C&J left

A5. V-up Hold vs. Soft yoga presses

A6. Lu Raises vs. Cossack Squat

A7. AirBike or Row (for straight 4 min without stopping)

Athugasemdir

athugasemdir