Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2.5M X 4 sets ;AHAFA

2 Front Squat (Tempo 21X1) + 4-6 Strict Chin-ups

B. Chipper, For time:

10 Strict toes to bar

20 Punt Lunges @medium weight

30 Lateral Jumps over box w. hand on box

40 Thrusters @barbell only

50 Romanian Deadlift

60/45 Cal AirBike

10 Strict Pull-ups

20 Lateral DB Toss

30 Box Jumps (step down)

40 Jumping lunges

25/25 Single arm Row

60/45 Cal AirBike

* Time Cap: 16 min

Þrek101

Metcon (No Measure)

A. E2M x 5 sets ;AHAFA

5 Tempo Goblet Squat (31X1) + 8-10 Single arm Row

B. AMRAP 16 min, In teams of two:

10/8 Cal Row

6/6 Single arm Thrusters @medium weight

12 Push-ups

6 Sprawls

*Change after each exercise

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 sets ;AHAFA

6-8 Strict Press + 2-4 Strict Chin -ups

B. E2M x 4 sets

6-10 Dips on Rack, Rings, Box + Strict Knees to chest/elbows

C. Alt EMOM x 9 min

C1. 10-15 Bent over shoulder fly

C2. Max rep Push-ups

C3. 20+ Russian Twist

Athugasemdir

athugasemdir