Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. AMRAP 30 min @80% effort

28/20 Cal Row (anyhow)

12 Rope Pull-up

6/6 Single arm Thrusters @medium weight

2 Run around the house (ca. 280m)

12 Toes to bar

12 Box Jumps (land in power position) step down

Þrek101

Metcon (No Measure)

A. Alt Intervals, 90 sec on : 30 sec off x 5 set each (30 min)

A1. 10/10 KB Clean @ca. 24/16kg + 10-15 Push-ups + Remaining time: Sprawls

A2. 15 Goblet Squat @same weight as in hang clean + 8-10 Strict knees to chest/toes to bar + Jump rope anyhow

A3. 5/5 Half Kneeling KB press @same weight + 10/10 Dynamic side plank + Remaining time: AirBike

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

6 Front Squat ;AHAFA (ca. 70% 1RM) + 8-10 Dbl DB Bench Press

B. E3M x 3 Sets; AHAFA

5-7/5-7 Bulgarian Split Squat + 10 Bent over Shoulder flys + 10/10 Suitcase Side Bends

C. Alt EMOM x 9 min:

C1. 12-16 Russian KB Swings @ca. 32/24kg (explosive)

C2. 6-10 Strict Chin-ups

C3. 10-15 V-ups

Athugasemdir

athugasemdir