Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2.5M x 4 sets ;AHAFA

8-10 DB Bench Press + 4-6 Chin-ups OR 8-10/8-10 Single arm Row

B. Intervals, 2 min on : 1 min off x 5 sets

1/1 Turkish Get-up @medium to heavy weight + 10 Shoulder to overhead @ca. 40/30kg + Remaining time: Burpees

Þrek101

Metcon (No Measure)

A.AMRAP 9 min

3 Rounds:

20 SeeSaw Presses

Rest 15sec

20 SeeSaw Row

Rest 15sec

Remaining Time: Side Plank Hold (rotate as often as you like)

B. AMRAP 16 min @80% effort. Move well. (one KB, one DB)

10/8 Row/Bike

10/10 DB Clean

10 Tuck-ups

10/8 Row/Bike

10/10 DB STOH

10 Hollow Rocks

10/8 Row/Bike

20 Sumo Deadlift High Pull

10 Windshield Wipers

10/8 Row/Bike

20 Goblet Squat

10 Slow Russian Leg Lifts (focus on high hips, use kb for support)

Athugasemdir

athugasemdir