Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt. EMOM 10 min

A1) 4-6 Strict HSPU

A2) 8-10 Heavy Russian Kb Swing

B. 2×7 Min AMRAP @85-90% Effort

Rest 3 min Between

B1)

2 – 4 – 6 – 8 – 10….

Cal Bike

DB Hang Clean & Jerk H/V

Toe Touches

B2)

2 – 4 – 6 – 8 – 10….

Ball Over Shoulder

Sprawls

Push-ups

Þrek101

Metcon (No Measure)

A. E90S x10 (5 of each)

1. 8-10 Dips

2. 8-10 Pull-ups

B. E90S x9 (3 of each)

1. 12-15x T2B/K2E

2. 25-30x Box jumps

3. 60sec Plank

Styrkur101

Metcon (No Measure)

A. E2,5Mx 4 sets:

3 Back Squat with 2 sec pause at bottom position ; AHAFA + 5-7/5-7 Dynamic Side plank

B. E2,5M x 3 sets:

6-8/6-8 Box Pistols (add weight if you can) + 10/10 side bends with heavy KB

C. Alt. Emom x 9 min:

C1) 8-12 Goblet Squat; AHAFA (tempo 21X1)

C2) 8-12 Strict knees to elbows or high knee raises

C3) Handstand hold for 20-30 sec (free standing or up against wall)

Athugasemdir

athugasemdir