Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. AMRAP 26 min @70-80% effort

20/15 Cal Row / AirBike

20 Alt Punt Lunges @medium weight

15 Knees to chest / toe touches

15 Banded Pull apart

10/10 Single arm Thrusters @same weight

10 Box Jumps

100 Run in place Jump rope

Þrek101

Metcon (No Measure)

A. Alt EMOM x 30 min

A1. 14-18 American KB swing

A2. 10/10 Dynamic Side Plank

A3 12-16 Soft Yoga Presses

A4. 12-18 Air Squat Jumps

A5. 8-12 Hindu Push Ups

A6. 40 Sec Plank

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 sets

8-10 DB Bench Press ;AHAFA + 8-10 Lu Raises @ca. 2.5-5kg + 20 Russian Twist

B. E2M x 4 sets ;AHAFA

8-10/8-10 Single arm Row + 15-20 sec Truck driver @ca. 5-10kg plate

C. Alt EMOM x 9 min

C1. Max rep Push-ups

C2. 15-20 Barbell Bicep Curls

C3. Max rep Knees to chest / 12-15 Toe touches

Athugasemdir

athugasemdir