Grandi 101 – –
Hreysti101
Metcon (No Measure)
2 x 13 min amrap’s
rest 2-3 min between
A. AMRAP 13 min, In teams of two
9 Pull-ups (anyhow) or 3-4 Bar Muscle-ups or 3-4 Ring Muscle-ups
9/7 Cal AirBike
9 Unbroken WallBalls
*one full round before changing
B. AMRAP 13 min, In teams of two
9 Toes to bar
9/7 Cal Row
9 Box Jumps
*one full round before changing
Þrek101
Metcon (No Measure)
A. Tabata – 20 sec ON : 10sec OFF x 8
A1. Sideplank with rotation L/R
A2. One arm swing L/R
A3. Single leg hip thrust L/R
A4. Half kneeling KB press L/R
A5. Dynamic Reverse plank to L-sit w. heels on floor vs. Banded bicep Curls
A6. Single leg romanian deadlift L/R
A7. Battle ropes / Plank