Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E30s x 20 sets (10 min) ;build across

1 Clean (anyhow) + 1 Front Squat

B. E30s x 24 sets (12 min)

B1. 8-10 Thrusters @ca. 30/20kg

B2. 4-7 Lateral Burpees over bar

B3. 15-20 sec Hollow Hold

B4. ca. 10-15 sec Free Handstand hold OR Tripod headstand OR REST

Þrek101

Metcon (No Measure)

A. E90s x 6 sets (9 min)

5-7/5-7 Bulgarian Split Squat ;AHAFA + 10-15 Toe touches

B. AMRAP 8 min @your best technical effort

10/8 Cal Row

10 Goblet Squat @ca. 24/16kg

10 Alt Cossack Squat @same weight or body weight

10 Toe touches

C. AMRAP 8 min @your best technical effort

10/8 Cal AirBike

10 American Swings @ca. 24/16kg

10 Box Jumps

10 Back extensions

Athugasemdir

athugasemdir