Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2M x 5 sets; Back Squats

6-5-4-3-3 reps

B. Alt Intervals 90s work 30s rest x 9 (3 of each)

B1. 15 Thrusters + Max reps: Burpees over bar

B2. Row 12/9 Cal + Max reps: Alt Db Snatch

B3. 1/1 Turkish Get Up + Max Reps: Jump Rope

Þrek101

Metcon (No Measure)

A. Amrap 10 – Slow and Heavy

8 Double KB Front Squats

10 Russian Leg lifts with KB

5 Chin Ups

B. Amrap 10 min

6 Single Arm Db Hang Snatch + 6 Push Press + 6 Lunges with DB in OH – (Right Side)

6 Single Db Hang Snatch + 6 Push Press + 6 Lunges with DB in OH – (Left Side)

12 Air Squats

24 Mountain Climbers

C. Chipper – 10 min TimeCap

450m Run

30-20-10

KB SDHP

CAL BIKE (scaled cal: 24-20-16-12-8)

450 m Run

2 min Rest Between A / B / C

Athugasemdir

athugasemdir