Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 12 min ;AHAFA

A1. 6-8 Bench Press

A2. 8-10/8-10 Single arm Row

A3. 6-8/6-8 Single arm C&J

B. AMCAP 15 min @your best technical effort

Row /AirBike

*Start of every min: 3 Burpee box Jumps 60/50cm

Þrek101

Metcon (No Measure)

A. Alt Intervals, 90 sec on : 30 sec off x 7 sets each (28 min) @your best technical effort

A1. 10 Gorilla row ;AHAFA + 20 Mountain Climbers + 10 AirSquat + Remaining time: Atlas Ball over shoulder ;AHAFA

A2. 30 sec High knee raises Farmers Carry @same weight as in gorilla row + 20 sec Hollow hold/rocks + 10 Push-ups + Remaining time: Burpees

Styrkur101

Metcon (No Measure)

A. E2,5M x 4 sets

1st Set: 6 Back Squat @ca.70-75%1RM

2nd Set: 4 Back Squat @ca.75-85%1RM

3rd Set: 2 Back Squat @ca.80-90% 1RM

4th Set: 1 Back Squat @ca. 85-95% 1RM

*Optional: After each set: 8-10 Floor Press ;AHAFA

B. E3M x 3 sets ;AHAFA

8-10/8-10 Bulgarian Split Squat + 8-10/8-10 Single arm Row

C. Alt EMOM x 9 min

C1. ca. 30 sec Banded Side Steps

C2. ca. 30 sec Tempo Goblet squat @medium weight (22X1)

C3. ca. 30 sec Strict Mountain Climbers

Athugasemdir

athugasemdir