Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2.5M x 4 sets ;AHAFA

5-7/5-7 Single leg RDL + 14-20 Lateral DB Toss

B. E4M x 4 sets @high effort

15/12 Cal AirBike + 15 Russian Swings + 10 Goblet Squat + 5 Burpee box Jumps

Þrek101

Metcon (No Measure)

30 Min EMOM

Min 1-9

A) 40 sec Jump Rope (anyhow)

B) 4-5/4-5 KB Clean and Jerk medium/heavy

C) 8-10 Slow Russian Leg Lifts on Floor

Min 10 – 21

A) 30-40 Sec Cossack Toss

B) 10-16 Windshield Wipers on Floor

C) 10-12 Slow and Heavy Romanian Deadlift

Min 22-30

A) 30-40 Sec Russian Swing

B) 30-40 Sec Goblet Squat

C) 10-15 sec Hollow Hold + 10 Tuck-ups

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets ;AHAFA

2-3/2-3 Reverse Lunges + 3-5 Back Squat

B. E2M x 4 sets

8-10 Tempo Goblet Squat ;AHAFA + 10-12 Russian Swings @same weight

*Tempo: 30X1

C. Alt EMOM x 9 min

C1. 16-20 Punt lunges @medium weight

C2. ca. 20-30 sec Strict Press @barbell only

C3. 8-12 Knees to chest / V-ups / Toe touches

Athugasemdir

athugasemdir