Grandi 101 – –

View Public Whiteboard

Hreysti101

Metcon (No Measure)

E2,5M x 4 Sets:

5 Romanian Deadlift + 5 Deadlift; AHAFA

5-7/5 -7Half kneeling KB/DB Presses; AHAFA

ca. 20 sec Perfect Beat Swing

B. Alt Intervals, 3 min on : 1 min off x 4 sets (2 of each)

B1. 15/12 Cal Row + 12 Dbl DB/KB Thrusters @weight that allows for unbroken reps + 9 Burpee

B2. 15/12 Cal AirBike + 12 Dbl DB/KB Snatch @same weight + 9 Box Jumps

Þrek101

Metcon (No Measure)

A. EMOM 10 min alt L/R

5 kb deadlift

4 kb row

3 kb clean

2 kb press

1 kb snatch

B. AMRAP 18min

1 Run around the house (150m)

10 AtlasBall Over shoulder ;AHAFA

6-10 Sprawls

10 AtlasBall Squat

6-10 Push-ups

Styrkur101

Metcon (No Measure)

A. E2M x 4 sets:

5 Tempo Back Squat OR Front Squat (22X1); AHAFA

4-6 Explosive Box Jumps with power landing on the way up and down

B. E2,5M x 4 sets:

6-8/6-8 Bulgarian Split Squats + 10-14 KB Romanian Deadlift

C. EMOM x 9 min

C1. 30-40 sec Statistic Air Squat Hold

C2. 6-8/6-8 Half Kneeling KB Presses ;AHAFA

C3. 30-40 Sec Banded Side Steps

Athugasemdir

athugasemdir