Grandi 101 – –
Hreysti101
Metcon (No Measure)
Partner Workout For Time, Switch as Needed.
7500/6750/6000m Row
Partner A Rows While Partner B Does an AMRAP of:
4 HSPU (anyhow)
8 Box Jump Overs
12 Alt. DB Snatch
24 DU/36 SU
*Every 1250/1125/1000m Both Partners do (For a Total of 6 Rounds):
4 Synchro Alt. Devils Press
Time Cap: 33 Min
Þrek101
Metcon (No Measure)
„Tabata – 20sec ON/10sec OFF * 8
1. Split Squats (with db in front rack) (L/R)
2. Box Step Ups (L(R) (with weight optional)
3. Single Arm Dumbell Row aginst support (L/R)
4. Heel Taps vs. Back extensions
5. Alt. Curtsy Squats vs. 90 degree Squat Hold
6. Hang Dumbell Clean and Push Press (L/R)
All Together: Amrap 8 minutes:
150m Run or 300m Bike + 4 Atlas Ball Over Shoulder + 6 Burpee Box Jumps/Sprawls to Box Jumps / Step Ups „