Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt. EMOM 10 min @YBTE

A1. 8-10 Box HSPU (Strict HSPU)

A2. 8-10/8-10 Single Arm Row (AHAFA)

B. 2×8 Min AMRAP @YBTE

Rest 2 min Between

B1.

2 – 4 – 6 – 8 – 10….

Cal Bike

DB Single Arm Devils Press (L/R)

Toe Touches

B2.

2 – 4 – 6 – 8 – 10….

Cal Row

DB Single Arm Clean&Jerk (L/R)

Sprawls

Þrek101

Metcon (No Measure)

A. AMRAP 28 min @YBTE

(use one @medium KB)

12 Romanian Deadlift

9 Goblet Squat

6/6 Single arm KB Clean

30 Double unders /60 Single unders

6 Burpee Box Jumps/Sprawl to Box Jumps/Sprawl on Box to Step Ups

9 Sumo DL High Pull

12 Toe Touches

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 Sets

4 Deficit Deadlifts @80% of 1RM *Stand on a 10 kg Plate*

+ 8-12 Standing Overhead DB Tricep Extension @AHAFA

B. E2.5M x 4 Sets

5-7/5-7 Single Leg RDL +

8-10 Bent Over Barbell Row (AHAFA)

C. EMOM x 3 min

20-30 sec Barbell Hip Thrust/Glute Bridge @AHAFA

D. EMOM x 3 min

20-30 sec Air Squat Jumps/Goblet Squats

E. EMOM x 3 min

30-40 sec Slow and Controlled Bird Dog

Athugasemdir

athugasemdir