Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt Intervals, 2 min on : 30 sec off x 6 sets each (30min) @80% effort

A1. 10/8 Cal Row + 6 Lateral Burpees over rower + 8 Pike ups on rower

A2. 15m Single arm OH Walking lunges @medium weight + 6 x 15m Shuttle-runs

A3. 10/8 Cal AirBike + 20-30 sec High Knee raises w. Atlas Ball in FR ;AHAFA

Þrek101

Metcon (No Measure)

A. One Person Chipper for time – 35 Min Timecap

200 DU/400 SU

150 Mountain Climbers

100 Swing

90 Drop Squats

80 Sit outs

70 Jumping Lunges

60 Wall Balls

50 G2OH w/plate

40 Sprawls with jump

30 Free bird

20 Strict Pull ups

10 Long jumps

3 Rope Climbs

Buy Out: 2 Minutes Max Burpees

Styrkur101

Metcon (No Measure)

A. You have 12 min to work your way up to 1RM Bench Press

B. E3M x 3 sets

Max rep Bench Press @65% of A. + 12/12 Single arm DB Row

C. Alt EMOM x 9 min

C1. 8-10/8-10 SeeSaw Press ;AHAFA

C2. 15 Cuban rotations with light DB or plate

C3. 20-30 Banded Tricep push downs (let it burn!)

Athugasemdir

athugasemdir