Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2.5M x 4 sets ;AHAFA

3-5 Strict Chin-ups + 10-15/10-15 Shifting Split stance Single arm Cable Push + 10-20 sec L-sit (scale as needed)

B. Intervals, 2 min on : 2 min off x 4-5 sets @comfortable tempo

15/10 Cal Row + 15 Thrusters @barbell only + 10 Rope Pull ups + Remaining time: Box Jumps

Þrek101

Metcon (No Measure)

A. 5 Rounds:

Strict Pulllups:

10 – 8 – 6 – 4 – 2

SeeSaw Presses

16 – 14 – 12 – 10 – 8

Timecap: 10 min

B. AMRAP 8 min @80% Effort

9/6 AirBike

9 Tuck-ups

9 Wallball

Rest 2 min

AMRAP 8 min @80% Effort

9 Russian Kb Swing

9/9 DB Push Jerk

18 Double Unders/30 Single Under

Styrkur101

Metcon (No Measure)

A. E2M x 4 Sets ;AHAFA

3 Strict Presses + 3-5 Strict Chin Ups

B. E2,5M x 4 Sets ;AHAFA

1st set: 8 Bench Press + 10/10 Bent over Row against support

2nd set: 6 Bench Press + 10/10 Bent over Row against support

3rd set: 4 Bench Press + 10/10 Bent over Row against support

4th set: 2 Bench Press + 10/10 Bent over Row against support

C. Alt EMOM x 9 min:

C1. 10-15 Dips

C2. 10 Double DB Bicep Curl to Arnold Press

C3. 6-10 Strict Knees to chest @controlled tempo

Athugasemdir

athugasemdir