Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 9 min (AHAFA)

A1. 5-6/5-6 Half Kneeling Press

A2. 5-7 Front Squat (clean the bar up)

A3. ca. 10-15/10-15 sec Cross Diagonal Plank Hold

B. E90s x 8 sets (12 min)

5 TNG Power Clean @ca. 50% 1RM Clean +

5 Shoulder to overhead +

5 Front Squat +

20-30 Lateral Jumps over bar

Þrek101

Metcon (No Measure)

A. Chipper @your best technical effort

2 Rounds of:

15/12 cal Bike

30 Box jumps (step down)

30 Reverse Lunges (body weight)

15/12 cal Bike

30 Sprawls

30 Russian KB Swing

15/12 Cal Bike

30 Altenating V-ups

30 Wall Balls

15/12 cal Bike

30 Burpees

30 Double-unders / 60 Single-unders

*after the second set of double/single unders you end on the Bike for 15/12 calories

Time Cap 34 min

Athugasemdir

athugasemdir