Grandi 101 – –
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)