Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2M x 5 sets

1 Perfect Power Clean + 5 Front Squat ;AHAFA + 7-10 Hip Thrust w. same Barbell and same weight

B. 3 Rounds for time @your best technical effort

30 AirBalls 9/6kg

20 Alt DB Snatch @ca. 16/12kg

10 Burpee box Jumps 60/50kg

50 Double-unders / 100 Single-unders

*Time Cap: 15 min

Þrek101

Metcon (No Measure)

A. E90s x 8 sets ;AHAFA

5 Dbl KB Clean + 5 Dbl KB Front Squat + 6-8 Alt Gorilla Row

B. AMRAP 14 min @your best technical effort

6/6 Single arm Thrusters @ca. 16/12kg

16 Skater Jumps

6 Walkout Plank w. ca. 2 sec pause each time

6/6 Single arm Snatch @same weight as in thrusters

16 Toe touches

Styrkur101

Metcon (No Measure)

A. E2M x 4 sets ;AHAFA

4 reps Back Squat – 1st rep w. 2 sec pause at bottom + 3 regular + 3-5 Explosive AirSquat Jumps

B. E2M x 4 sets

6-8/6-8 Box Pistols (add weight if you can) + ca. 20-30 sec Hollow hold

C. Alt EMOM x 9 min

C1. 12-16 Alt Curtsy Squat (add weight if you can)

C2. 12-16 Romanian DL ;AHAFA

C3. ca. 30-40 sec BirdDog

Athugasemdir

athugasemdir