Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. 4-5 Rounds for quality:

5-7/5-7 Half Kneeling press ;AHAFA + 5-7/5-7 Windmills @same weight + 10-15 Beat Swings

*Time Cap: 8 min

B. AMRAP 17 min @easy tempo

8 Scapular Pull-ups

10 Banded Pull apart

12 Gorilla Row ;AHAFA

14 Skater Jumps

12 Hand to hand Swings

10 Push-ups

8 Cuban Rotations

Þrek101

Metcon (No Measure)

A. E2M x 4 sets ;AHAFA

1/1 Turkish Get-up + 10-16 Ballistic row

B. Alt Intervals, 2 min on : 1 min off x 3 sets each (18 min)

B1. 6/6 Single arm C&J @ca. 16-20/12-16kg + 10-12 Box Jumps + Remaining time: AirBike

B2. 6/6 Single arm Thrusters @same weight as in B1. + 8-10 AtlasBall over shoulder + Remaining time: Row

Styrkur101

Metcon (No Measure)

A. E2,5M x 4 sets

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

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

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

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

*Optional: After each set: 6-8 Strict Pull-ups / 8-10/8-10 Single arm row ;AHAFA

B. E2M x 4 sets

6-8/6-8 Bulgarian Split Squat ;AHAFA + 7-10 Banded Front raises to OH

C. Alt EMOM x 9 min

C1. 12-15 Explosive Russian KB Swings @ca. 32/24kg

C2. 5-7/5-7 Box Pistols w. non working foot sliding behind box ;AHAFA

C3. ca. 30 sec Banded Pull apart

Athugasemdir

athugasemdir