Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E3M x 3 sets

1st set: 3 Back Squat (low or high) @ca. 80-85% 1RM

2nd set: 2 Back Squat (low or high) @ca. 90% 1RM

3rd set: 1 Back Squat (low or high) @ca. 95+% 1RM

*choice: you can do 10 SeeSaw Press ;AHAFA after each set if you want

B. Alt EMOM x 18 min

B1. 10/10 Shifting Split stance Single arm Pull

B2. 8-12 Atlas Ball over Shoulder ;AHAFA

B3. 40 sec AirBike

Þrek101

Metcon (No Measure)

A. Alt Intervals, 4 min on : 1 min off x 2 sets each (30 min) @80% effort

A1. 100 Run in place Jump rope + 10/10 Dynamic Side plank + 20 AirSquat

A2. 20 Steps Strict BearCrawl + 10/10 Shoulder to overhead @medium weight + 20 American Swings @same weight as in STOH

A3. 20 Steps High Knee raises w. AtlasBall in Front rack ;AHAFA + 10 Dynamic Reverse plank to L-sit w. heels on floor + 16-20 Alt Punt lunges @medium weight

Athugasemdir

athugasemdir