Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 9 min ;AHAFA

A1. 5-6/5-6 Half Kneeling Press

A2. 10-12/10-12 Single arm Row @same weight as in Press

A3. ca. 10-15/10-15 sec Cross Diagonal Plank Hold

B. E90s x 8 sets (12 min)

5 TNG Power Clean @ca. 50% 1RM Clean + 5 Shoulder to overhead + 5 Front Squat + 20-30 Lateral Jumps over bar

Þrek101

Metcon (No Measure)

A. AMRAP 8 min @your best technical effort

30/20 Cal Row

10/10 Single arm KB Shoulder to overhead @medium weight

ca. 20 sec Hollow hold

B. AMRAP 8 min @your best technical effort

30/20 Cal AirBike

20 Alt DB Snatch @medium weight

20 Russian Twist @same weight as in snatch

C. AMRAP 8 min @your best technical effort

100 Run in Place Jump rope

10/10 Single arm Thrusters @medium weight

20 Back extensions

Athugasemdir

athugasemdir