Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. AMRAP 28

20/15 Cal Bike

20 American Swing

30 Mountain Climbers

5/5 Heavy Db Split Jerks

10 Burpees To Target OR 5 Bar Muscle Ups

Þrek101

Metcon (No Measure)

A. Alt EMOM x 30 min @85% effort

A1. 6-8/6-8 KB Snatch @moderate weight

A2. 150 m run

A3. 6-8/6-8 Single arm Thrusters @same weight as in snatch

A4. 40 sec Row

A5. 12-18 sprawls

A6. 40 sec SkiErg

Styrkur101

Metcon (No Measure)

A. E2.5M x 4sets:

3-6 Chin ups + 6-10 strict Barbell press

B. E3M x 3sets:

6-10 narrow grip bench press +

8-10/8-10 single arm row against support +

10 face pulls

C. Alt EMOM x 9min:

C1. 12-16 lateral to front raises with 2.5-5kg plates

C2. 15-20 banded tricep pushdown

C3. 16-20 controlled crossbody Mt. Climbers

Athugasemdir

athugasemdir