Grandi 101 – –

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Hreysti101

Metcon (No Measure)

AMRAP 25 mín @ ca.80%effort:

50 DU/100SU

10 HangPower Clean 50/35kg

10 Burpees

10 Front Squat 50/35kg

20 Situps

10 Shoulder2Overhead 50/35kg

*Find your pace and keep it through out the workout.

You should be able to move smoothly throughout the workout.

Þrek101

Metcon (No Measure)

3 x 7 min AMPAP (As Many Pumps As Possible). 2 min rest between.

1

30 Dbl DB Bench Press

20 Dbl DB Bent Over Row

30 Banded Tricep Extensions

20 Dbl Plate Shoulder Raises

2

10/10 Rubber band Chest Flyes

10/10 Rubber band Split Stance Pull

10/10 Pallof Press

30 Banded Bicep Curl

3

10 Dips In Rack

10 Row In Rack

10/10 Slow and Controlled Box Step Ups

10 Calf Raises In Rack

Styrkur101

Metcon (No Measure)

A. E3M x 4 sets; AHAFA

1st set: 10 Strict Press + 5 Strict PullUps

2nd set: 8 Strict Press + 4 Strict PullUp

3rd set: 6 Strict Press + 3 Strict PullUps

4th set: 4 Strict Press + 2 Strict PullUps

B. E2,5M x 3 sets

8-10 Dips ;AHAFA + 8-10 DB Bench Press ;AHAFA

C. Alt EMOM x 9 min

C1. 5/5 Bicep Curl to Arnold Press; AHAFA

C2. 6-8/6-8 Single Leg Russian Leg lift

C3. 20-30 Banded Tricep PushDowns

Athugasemdir

athugasemdir