Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2,5M x 4 Sets:

10 Box Back Squat, Low or High Bar; AHAFA +

10/10 Russian Leg Lifts

B. Emom x 16 min; AHAFA

B1) 10-14 Box Step Over with DB/KB hanging in each hand if you can

B2) 12-16 Russian KB swings; AHAFA

B3) 8-12 Medball Clean @ca. 9/6kg

B4) 8-12 Cal Bike Erg

Þrek101

Metcon (No Measure)

One man chipper time!! – with 1x Heavyish KB!

100 KB Swing – 100 DU/200 SU

90 Air Squats – 90 DU/180 SU

80 Shoulder To Overhead – 80 DU/160SU

70 Heel Taps (each side) – 70DU/140SU

60 Sumo Deadlift – 60 DU/120SU

50 Free Bird – 50 DU/100 SU

40 Thrusters – 40 DU/80SU

30 Skater Jumps – 30 DU/60SU

20 Snatch (each hand) – 20 DU/40SU

10 Pull Ups – 10 DU/20SU

TC 35min

Styrkur101

Metcon (No Measure)

A. E3M x 4 sets ;AHAFA

8-10 Romanian DL +

10/10 Single arm DB Row +

10-16 SeeSaw Press

B. E3M x 3 sets

6-8/6-8 Bulgarian Split Squat + 15-20 Banded AirSquat + 20-30 sec Hollow hold

C. EMOM x 9 min:

C1) 10-15 Banded Good Mornings

C2) 5/5 Side Plank w. rotation (w. light weight)

C2) 10-15 Explosive Russian KB swings; AHAFA

Athugasemdir

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