Grandi 101 – –

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Hreysti101

Metcon (No Measure)

3 x 7 min amrap’s

Rest 2-3 min between

A. AMRAP 7 min @your best technical effort

15/12 Cal Row (anyhow)

10 Alt Single arm DB Snatch @ca. 22/16kg

10 Box Jumps (land in power position)

B. AMRAP 7 min @your best technical effort

1 Run around the house

12 Amreican KB Swings @ca. 24/16 kg

6 Burpees

C. AMRAP 7 min @your best technical effort

15/12 Cal AirBike (anyhwo)

15 Wall Balls 9/6 to 3.05m

30 Double-unders / 50 Single-unders

Þrek101

Metcon (No Measure)

A. AMRAP 28 min @75-80% effort

21 WallBalls

15 American KB Swings @ca. 24/16kg

9 V-ups

6 Alligator Rolls

9 Strict Pull-ups

15 AtlasBall over shoulder @medium weight

21 Mountain Climbers

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

1st set: 3 Bench Press @ca. 80-85% 1RM

2nd set: 2 Bench Press @ca. 90% 1RM

3rd set: 1 Bench Press @ca. 95-98% 1RM

*choice: you can do 6-8/6-8 SeeSaw Press ;AHAFA after each set of BP if you want

B. E3M x 3 sets

5 Strict Pull-ups ;AHAFA + 10-15 Floor Press ;AHAFA

C. Alt EMOM x 9 min

C1. 8-10 Strict Press ;AHAFA (ca.50% 1RM)

C2. 8-12 Bent over Shoulder fly @light weight

C3. 20-30 Russian twists

Athugasemdir

athugasemdir