Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. AMRAP 25 min @your best technical effort

6 Deadlift @ca. 50% 1RM Clean

6 Hang Power Clean

6 Shoulder to overhead

12 Box Jumps 60/50cm

24 Double-unders

*rest exactly 1 min between rounds

Þrek101

Metcon (No Measure)

A. Intervals, 3 min on : 1 min off x 2 sets of each (finish 2 sets on A1. before starting on A2. and so on)

A1. 10/8 Cal Row + 10 Dbl KB Deadlift @medium weight + 8-10 Push-ups

A2. 10/8 Cal AirBike + 10 Wall Balls + 10/10 MedBall Side throw to wall

A3. 50 Run in place Jump rope + 10 Box Jumps + 6-10 Strict Pull-ups

*pace the first round and try going faster the second round

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets ;AHAFA

4-6 Strict Pull-ups + 8-10 Bench Press

B. E3M x 3 sets

4-6 Strict Press @ca. 75% 1RM + 8-10 DB Lat Pull-over + 20 sec V-up Hold

C. Alt EMOM x 9 min

C1. 10-15 Bent over shoulder fly @medium weight

C2. 20-30 Banded Tricep push downs

C3. Max Rep Push-ups

Athugasemdir

athugasemdir