Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. AMRAP 28 min – In teams of two, change the reps up like you want:

100/80 Cal Row

100 Thrusters @barbell only

100/80 Cal AirBike

100 Power Clean @ca. 43/30kg

4 x 150m Run (one partner at a time)

100 Toes to bar

200 Double-unders / 300 Single-unders

Þrek101

Metcon (No Measure)

One man chipper. Back and Forth

30 Box jumps

30 Push ups

30 Forward Lunges

30 KB Swing

30 Dbl. KB Push Press

30 V – Ups

30 Wall Balls

30 Kb Gorilla Row

30 Sprawls

90 Double Unders / 90sec SU

Timecap 30 min.

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 sets

1st set: 3 Bench Press @ca. 80-85% 1RM

2nd set: 2 Bench Press @ca. 90% 1RM

3rd set: 1 Bench Press @ca. 95-98% 1RM

4th set: Max rep @50% 1RM

*choice: you can do 10/10 Single arm Row ;AHAFA after each set of BP if you want

B. E3M x 3 sets

8-10 Strict Pull-ups (tempo: 3030 – use rubber band to be able to follow the tempo!) + 10-15/10-15 Cable Woodchop

C. Alt EMOM x 9 min

C1. 8-14 Diamond Push-ups

C2. 10-15 Banded Pull apart

C3. 10-15 Russian lifts

Athugasemdir

athugasemdir