Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Deadlift – In a 10 Minute Window find your 3 rep max

B. AMRAP 16 min:

Buy in: 450 m Run – into ascending ladder of:

3-6-9-12-15-18-21-…

Deadlift @ca. 50% of your heaviest lift in A

Push Ups/ Hand Release Push Ups/ HSPU

Atlas Ball Over Shoulder (AHAFA)

Þrek101

Metcon (No Measure)

A. EMOM x 16 min

A1. 8-10/8-10 Bent over row

A2. 12-16 Alt Db Bench Press

A3. 12-16 Step Ups on box

A4. 40 sec Plank Hold / 30 sec Handstand hold

B. 12 min Amrap

Buy in – 5 Rounds of:

6 Med Ball Squat Cleans

6 Med Ball Squats

6 Wall Balls

Into Amrap of:

12 Push Ups

50 SU

12 Jumping Lunges

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

5 No TNG Deadlift @ca. 75% 1RM +

10-15 Explosive Russian KB Swings @ca. 32/24kg +

10-14 SeeSaw Press (AHAFA)

B. E2,5M x 3 sets (AHAFA)

12-16 alt Step ups +

10 Bent over Barbell Row +

10/10 Suitcase Side Bends

C. Alt EMOM x 9 min:

C1. 6-8/6-8 Single leg Romanian Deadlift

C2. 8-10/8-10 Single arm row

C3. 30-40 Sec V-up hold

Athugasemdir

athugasemdir