Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. AMRAP 13 min @your best technical effort

10/8 Cal Row

15 AirBalls /WallBalls

10 Toes to bar / V-ups / Toe touches

B. AMRAP 13 min @your best technical effort

10/8 Cal AirBike

15 Pull-ups anyhow / 10/10 Single arm Row

10 Box Jumps

Þrek101

Metcon (No Measure)

A. AMRAP 28 min

2 Rounds

2/2 Heavy Single Arm DB Squats

4/4 Romanian Deadlift (same DB)

12 DB Goblet Rev. Lunges (same DB)

1 Rounds

30 Jump to plate

30 GTOH w. Plate

30 Russian twist w. Plate

30 Scissor Kicks w. Plate in Press out

2 Rounds

2/2 DB STOH

8 H.R Push-ups

12 Shoulder Flies

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 sets ;AHAFA

6-8 Bent over barbell row + 8-10 Romanian Deadlift + 10-12 Russian KB Swings

B. E2M x 4 sets

16-20 Lateral DB Toss + 8-10 V-ups / Knees to chest

C. Alt EMOM x 9 min @medium to medium heavy weight

C1. 5-7/5-7 Single arm Romanian DL

C2. 12-16 Box Step-ups

C3. 20 Russian Twist

Athugasemdir

athugasemdir