Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Snatch

EMOM x 12

Sets 1-6: 1 Snatch Pull + 1 Hang Snatch + 1 Snatch Balance + 1 OH Squat

Sets 7-12: 1 Snatch + 1 Hang Snatch

1 Minute rest

B. E30s X 6

1 Snatch

C. Alt EMOM x 12

C1. 6-10 Hang Power Snatches

C2. 15 Wall Balls

C3. Jump Rope 40s (OR 50 DU)

Þrek101

Metcon (No Measure)

A. AMRAP 26 min @comfortable tempo

15 cal Airbike

10 AtlasBall over shoulder (AHAFA)

50 Double Unders/ 75 single unders

10 Sprawls on AB

15 Dropsquat

B. 5-7 min stretches with coach

Styrkur101

Metcon (No Measure)

A. 12 min to work your way up to 1 RM Back squat

B. E2M x 4sets:

6-8/6-8 Bulgarian split squat w/ weight straight into 8/8 BW Bulgarian split squat + 10-15 glute bridge á gólfi

C. Alt. EMOM x 9 min:

C1. 10-15 glute ham curl á bolta.

C2. 40sec banded monster walk (back and forth)

C3. 10-12 Jack knives á bolta

Athugasemdir

athugasemdir