Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 12 min – work your way up to 1 heavy set

A1. 1 Clean + 3 Push Press + 1 Jerk (anyhow) w. 2 sec pause at catch

A2. 5-7 TNG Power Clean

B. Alt Intervals, 90 sec on : 30 sec off x 4 of each (16 min)

B1. 6-8 Hang power Clean & Jerk @moderate weight + Remaining time: AirBike

B2. 6-8 Pull-ups (anyhow) + 6-8 Target Burpees + Remaining time: Sit-ups

Þrek101

Metcon (No Measure)

A. Intervals, 3 min on : 1 min off x 3 sets

1 Run around the house (ca. 140m)

6-8 Strict Pull-ups

6-8/6-8 Single arm C&J @moderate weight

Remaining time: 3 Burpees + 15 Double-unders / 30 Single unders

B. Intervals, 3 min on : 1 min off x 3 sets

15/12 Cal Row

8-10 Pike tucks on rower

6-8/6-8 Single arm Snatch @moderate weight

Remaining time: Jump rope anyhow

*rest 2-3 min between intervals

Athugasemdir

athugasemdir