Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. ALT EMOM 16min

A1. 8-10 Bench Press @50%+ of 1RM

A2. 16-20 Gorilla row

A3. RMU Turnover practice 30-40 sec

A4. 20-30 sec L-sit hold on Dumbbells/Boxes (Scale down to Tuck)

B. 10 Minute AMRAP

16 Wall Balls

8 Single Arm Devils Press (5L/5R)

2 Wall walks / 4 Worm Walk

Þrek101

Metcon (No Measure)

3×9 min AMRAPs. 2 min rest between.

A.

150 m run

8/8 KB Snatch

8 Burpee Box Jumps

8 box HSPU

B.

10 Cal Row

8 KB Swing

8 burpees

8 Wall Balls / Airballs

C.

10 Cal Bike

8 KB Sumo DL High Pull

8/8 steps kb OH walking lunges

8/8 kb thrusters

Styrkur101

Metcon (No Measure)

A. E2,5M x 4 sets

A1. 8 Bench Press + 8 Pull Ups x8 reps

A2. 6 Bench Press + 6 Pull Ups

A3. 4 Bench Press + 4 Pull Ups

A4. 2 Bench Press + Pull Ups

B. E2M x 4 sets

6-10 Dbl KB Shoulder to Overhead Press + 8-12 Dbl DB Row Against Support

C. EMOM x 12 min

C1. 6-8/6-8 Upside Down KB Press

C2. 12-17 Banded W’s

C3. 30 sec Hollow Holds

Athugasemdir

athugasemdir