Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. AMRAP 12 min @80% effort

20/15 Cal Row

20 Dbl DB/KB Thrusters @medium weight

16-20 Floor Press @same weight as in thrusters

10 Sprawls

B. AMRAP 12 min @80% effort

20/15 Cal AirBike

20 Jumping Lunges OR Alt Forward lunges

8-10/8-10 Single arm Row @medium weight

10 Box Jumps 60/50cm

Þrek101

Metcon (No Measure)

A. Alt EMOM x 10 min

A1. 8-10 Goblet Squat @controlled tempo ;AHAFA

A2. ca. 30 sec Controlled strict Mountain Climbers

B. Alt Intervals, 30 sec on : 30 sec off x 3 of each (6 min)

B1. WallBalls

B2. Sprawls

C. Alt Intervals, 30 sec on : 30 sec off x 6 min (3 min)

C1. Devil Press

C2. Skater Jumps

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets ;AHAFA

4-6 Strict Pull-ups + 8-12 Bent over Barbell Row (sup grip)

B. E3M x 3 sets

8-10 Dbl DB Z Press + 8-10 DB Lat Pull-over + 20 sec V-up Hold

C. Alt EMOM x 9 min

C1. 10-15 Bent over shoulder fly @medium weight

C2. 20-30 Banded Tricep push downs

C3. Max Rep Push-ups

Athugasemdir

athugasemdir