Grandi 101 – –

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Hreysti101

Metcon (No Measure)

4 Rounds For Time @65-75% Intensity

400m Run or 1000m Bike

30 Wall Balls

20 Pullups

10 Atlas Balll to Shoulder (45/30 kg)

Time Cap: 27 Minutes

Þrek101

Metcon (No Measure)

A. Alt. EMOM x 16 min; AHAFA

A1. 6-10 Rope Pulls

A2. 8-12 DB Bench Press

A3. Ca. 8/8 Steps Single Arm KB OH Walking Lunges (or forward lunges)

A4. 20s/20s Side Plank (w. leg raise hold)

B. AMRAP x. 12 min @YBTE

150m Run/350m Bike

8/8 KB Shoulder2Overhead

16 Air Squats

150m Farmers Walk (w.2xKB)

16 Taps on KB in Plank (slow&controlled)

8 (4/4) KB Hang Clusters

Athugasemdir

athugasemdir