Grandi 101 – –

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Hreysti101

Metcon (No Measure)

2 x 14 min AMRAP’s @YBTE

– Rest 2 min between

A. AMRAP 14 min

15/10 Cal BikeERG

10 Wall Balls @ca. 9/6kg

10 MedBall Clean

10 Russian Twist

5 Burpees

B. AMRAP 14 min

50 DU/150SU

10 Goblet Squats

10 KB Snatch

10 Russian Leg lifts

1-3 WallWalks

Þrek101

Metcon (No Measure)

4×4 min Amraps w. 4 min rest in between

1) AMRAP 4

30 wallballs

20 burpee box jumps

Max cal row

rest 4m

2) AMRAP 4

25 wallballs

15 burpee box jumps

Max cal row

rest 4m

3) AMRAP 4

20 wallballs

10 burpee box jumps

Max cal row

rest 4m

4) AMRAP 4

15 wallballs

5 burpee box jumps

Max cal row

Styrkur101

Metcon (No Measure)

A. E2,5M x 4sets (use first set as a warmup w. medium weight)

8 NO TNG Deadlift ;AHAFA + 5/5 Bird Dog

B. E2,5M x 3 sets 6/6 Bulgarian Split Squat AHAFA + 10x Plank with shoulder taps + 10x Strict mountain Climbers

C. Alt EMOM x 9 min

C1. 10 Romanian Deadlift ;AHAFA

C2. 6-8/6-8 Jumping Lunges C3. 20 Russian Twist w. Plate

Athugasemdir

athugasemdir