Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2,5M x 6 Sets; AHAFA

First 3 Sets: 4 Tempo Back Squats (low or high bar), 22X1 + 4-6 Explosive Box Jumps

Last 3 Sets: 8-10 Box Back Squat (low or high bar)

B. EMOM x 16 min:

B1. 15 – 20 WallBalls – focus on a good squat in the bottom position

B2. 6-10 Target Burpees

B3. 8-12 Toes2Rings

B4. 5-7/5-7 Single Leg Box Step Ups @medium weight

Þrek101

Metcon (No Measure)

3 min on, 1 min off – 2 times each

1. 10x KB Goblet Squat – 10x Lunges – 5x Push Ups

2. 10x Target Sprawls – 10x Air Squats – 5x Pull Ups

3. 10x Box Jump Overs – 10x Wall Balls – 5x Burpees

4. 10x Tuck Ups – 10x Hollow Rock – 5x Inchworm to Plank

Styrkur101

Metcon (No Measure)

A. E2M x 4 Sets – Increase weight through sets if you can

3 Strict Presses + 3-5 Strict Chin Ups

B. E2,5M x 4 Sets; AHAFA:

1st set: 8 Bench Press + 6-8/6-8 Bent over KB/DB Row against support

2nd set: 6 Bench Press + 6-8/6-8 Bent over KB/DB Row against support

3rd set: 4 Bench Press + 6-8/6-8 Bent over KB/DB Row against support

4th set: 2 Bench Press + 6-8/6-8 Bent over KB/DB Row against support

C. EMOM x 9 min; AHAFA:

C1. 10-15 Dips on Boxes

C2. 5/5 DB Bicep Curl to Arnold Press

C3. 8-10/8-10 Single Leg Russian Leg Lift on floor

Athugasemdir

athugasemdir