Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. AMRAP 26 min @your best technical effort

100 Double-unders / 200 Single-unders

10 Box HSPU

9 Hang Power Clean @ca. 40/30kg

8 Front Squat @same weight

7 Burpee box Jumps

Rest exactly 1 min before starting again

Þrek101

Metcon (No Measure)

A. AMRAP 26 min @your best technical effort

30/20 Cal AirBike / Row

8/8 Single arm DB/KB Clean & Jerk @medium weight

12 Goblet Squat @same weight as in C&J

5/5 Get-up Sit-up @same weight

20 Skater Jumps

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets ;AHAFA

1 Perfect Power Clean + 6 Strict Press

+ 8-10/8-10 Single arm Row + 20-30 sec Banded W

B. E3M x 3 sets

8-12 Floor Press + 10-15 Lu Raises @medium heavy weight + 20 Russian Twist

C. Alt EMOM x 9 min

C1. Max rep Push-ups

C2. 8-10 Bent over barbell row (sup grip)

C3. 8-12 Russian Leg lifts on Floor

Athugasemdir

athugasemdir