Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 12 min ;AHAFA

A1. 8-10 DB Bench Press

A2. 5-7 Strict Pull Ups (you can also do 1-3 strict Muscle Ups or 8-10 Ring Row)

A3. 15-20 Banded Pull apart

B. AMRAP 14 min

30 Double-unders / 60 Single- unders

20 Toes to bar

Then 3 Rounds of:

20 Jumping Lunges

15 Push-ups

10 Dynamic Reverse plank to L-sit w. heels on floor

Þrek101

Metcon (No Measure)

A. Chipper – TimeCap 26min

100 KB Swing

90 Mountain Climbers

80 Double Unders / 90s Single Unders

70 WallBall

60 KB Clean & Jerk

50 Russian Twist w. Ball

40 Single KB Squat Clean

30 Atlas Ball Over Shoulder

20 Strict Pullups

10 Run Around the House

Athugasemdir

athugasemdir