Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Time cap: 20 min.

*RX standard: DB @22,5/15kg and Box @60/50cm

Þrek101

Metcon (No Measure)

A. Alt. E30S x 14 sets (7 min)

A1. 4-6 KB Squat Clean R

A2. 4-6 KB Squat Clean L

B. AMRAP 19 min – Use Dbl KB’s @light/medium weight

14 Sumo DL

12 Bent over Row

10 Clean

8 Shoulder to overhead

6 Box Step overs („Farmer’s carry“ hold)

10/8 Cal AirBike / Row

Styrkur101

Metcon (No Measure)

A. You have 12 min to work your way up to 1RM Bench Press

B. E2M x 4 sets ;AHAFA

8-10 Strict Press + 4-6 Strict Chin-ups / 8-10 Single arm Row

C. Alt EMOM x 9 min

C1. 12-15 Floor Press ;AHAFA

C2. ca. 30 sec Banded Pull apart

C3. 10-12 Lu Raises @ca. 2.5-5kg

Athugasemdir

athugasemdir