Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. EMOM x 10min – Build across

1 Clean + 1 Hang Clean + 2 Jerks

B. Intervals: 3 min on 1 min rest x 5 rounds (19 min) AMRAP of:

3 Power cleans @ca. 60/45

6 Push ups

9 Air squats

Þrek101

Metcon (No Measure)

AMRAP 26 min @your best technical effort

20/15 cal Bike

15 American Swings @ca. 24/16kg

15 Dropsquat / AirSquat

50 Double unders / 80 Single unders

9/9 Shoulder to overhead @same weight

9 Sprawls

50 Double unders/ 80 single unders

6/6 kb clean @ same weight

6/6 Single arm Thrusters @same weight

Styrkur101

Metcon (No Measure)

A. E2.5M x 4sets :

8-10 Box squat @ challenging weight +

6-8 explosive box jumps (focus on height and power landing)

B. E2M x 4sets:

6-8/6-8 front foot elevated reverse lunges with weight (AHAFA) +

10-15 heavy explosive Russian KB swing

C. ALt. EMOM x 12min:

C1. 8-12 hanging knees to elbows/knee raises. C2. 10-15 DBL DB narrow stance squat.

C3. 30-40 sec lateral plank walk with loop around ankles or wrists.

C4. 16-20 BW cossack squat

Athugasemdir

athugasemdir