Grandi 101 – –

Hreysti101

Metcon (No Measure)

A. AMRAP 30 min @your best technical effort

6 Deadlift @pick a weight that allows you to go unbroken and move great in all those three movements

5 Hang Power Clean

4 Thrusters

9 Pull-ups (anyhow)

12 Box Jumps

*Rest exactly 1 min before starting the next round

Þrek101

Metcon (No Measure)

A. AMRAP 14 min @your best technical effort

15/12 Cal AirBike

12 WallBalls

9 Toes to bar

6 Burpees

B. AMRAP 14 min @your best technical effort

15/12 Cal Row

12 Russian KB Swings @ca. 24/16kg

9/9 Suitcase Side bend w. same KB

6 Box Jumps

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

5 Strict Press @ca. 70-75% 1RM + 8-10/8-10 Single arm Row ;AHAFA

B. E3M x 3 sets

3 Strict Pull-ups ;AHAFA + 5-7 Bent over T.W.I @light weight

C. Alt EMOM x 9 min

C1. 12-20 Strict Mountain climbers

C2. 10-16 SeeSaw Presses ;AHAFA

C3. 20-30 Banded Tricep push down

Athugasemdir

athugasemdir