Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt Intervals, 1 min on : 30 sec off x 4 sets each

A1. Cal row (anyhow)

A2. KB Clean and Jerk @ca. 16/12 +-kg

A3. Cal AirBike (anyhow)

A4. Wall Balls

A5. Burpee Box Jumps 60/50cm

*start light the first round then try keeping the same reps and cal throw out.

Þrek101

Metcon (No Measure)

A. Alt EMOM x 15 min

A1) 6/6 DB snatch

A2) 6/6 DB split jerk

A3) 6/6 DB row

B. Alt EMOM 15 min

B1) 8 dbl KB Glute Bridge Floor press

B2) 8 dbl KB Glute Bridge Chest press (on bench)

B3) 5/5 Offset KB push-ups

Styrkur101

Metcon (No Measure)

A. E2M x 4 sets

3 Strict Press @ca. 85% 1RM + 5 Strict Pull-ups ;AHAFA

B. Alt E90s x 3 sets each

B1. 6-8/6-8 Half Kneeling KB’ Press; AHAFA

B2. 8-12 Dips in Rack ;AHAFA

C. Alt EMOM x 12 min

C1. 8/8 Side plank w. rotation @light weight or no weight

C2. 5/5 Single Hand DB Bicep Curl to Arnold Press ;AHAFA

C3. 10-15 Russian Leg lifts on Bench

Athugasemdir

athugasemdir