Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. AMRAP 25 min @your best technical effort

12 Cossack Squat w. DB Toss @ca. 16/12

8 Target Sprawls

12 Alt DB Snatch @same weight

8 Toes to bar / V-ups / Toe touches

8-12 Push-ups

26 Double-unders / 50 Single-unders

Þrek101

Metcon (No Measure)

A. Alt EMOM x 30 min

A1. 30-40 sec AirBike / Row

A2. 12-15 Dbl KB Deadlift @ca. 2×24/16kg

A3. 10 Gorilla Row @same weight as in DL + 4-6 Sprawls

A4. 12-16 Box Step-ups

A5. 12-15 American Swings @one KB you have in DL

Styrkur101

Metcon (No Measure)

A. E2M x 6 sets ;AHAFA

Set 1-3: 6 Romanian Deadlift + 8-10 Z Press

Set 4-6: 6-8 Deadlift + 8-10 Floor Press

*you can TNG the DL, focus on gentle TNG and keep the bar close

B. E2,5M x 3 sets ;AHAFA

5-7/5-7 Step ups on Box + 10 Bent over Barbell Row/ 6-8 Strict Pull-ups + 10/10 Dynamic Side Plank

C. EMOM x 9 min

C1. 12-16 Explosive Russian KB Swings @ca. 32/24kg

C2. ca. 20-30 sec Controlled Cuban rotation @light weight

C3. ca. 20-30 sec Push-up „Play“ -go slow, fast, clapping, narrow, wide, etc..

Athugasemdir

athugasemdir