Grandi 101 – –

View Public Whiteboard

Hreysti101

Metcon (No Measure)

A. E2,5M x 4 Sets; AHAFA

4 Bench Presses

16 Gorilla Row

20-30 Sec Hanging L/H- Sit or 20-30 Sec Hollow Hold

B. Alt. EMOM x 15 min; AHAFA

B1. 8-12 DBl Kb Shoulder2Overhead

B2. 8-12 DBL KB Squats

B3. 8-12 Balance Burpee

Þrek101

Metcon (No Measure)

Buy In: 4000/3600 m Bike or 2000/1800m Row

Into AMRAP up to 28 minutes of:

10 Ground to Overhead with Plate

10 Forward Lunges (with Plate Overhead)

12 Plate Jumps

12 Situps or DeadBug with Plate

14 Cal Bike/ Row

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 Sets

5 Back Squats @75% of 1RM

4-8 Box HSPU/Strict HSPU

B. Alt. EMOM x 9 Min

B1. 5-7 Strict Chin Ups

B2. 7/7 Single Arm DB/KB Overhead Box Step Ups

B3. 7-9 Front Squats @Medium Weight

C. 3-4 Rounds For Quality (8 Min Time Cap)

15 Overhead Squats @Light Weight

15 Hollow Ups

15/15 Sec Single Leg Wall Sits

15 Arch Ups

Athugasemdir

athugasemdir