Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2.5M x 4 sets ;AHAFA

3/3 High bar Reverse lunges + 10 Explosive Russian KB Swings

B. AMRAP 20 min, In teams of two:

Person 1: Row (anyhow)

Person 2: 15/15m Suitcase Farmers Carry ;AHAFA + 30m AtlasBall Carry ;AHAFA

*Change when P2 has done his thing

Þrek101

Metcon (No Measure)

Alt. EMOM 32 (4 times through)

1. 6-10 Jump Over / Go Under Hurdle

2. 10-12 Dbl. KB Deadlift @ heavy weight

3. 10-15 Scapular Pull Ups

4. 15-20 Scapular Push Ups

5. 10-12 KB Romanian DL @ heavy weight

6. 30-40 Mt. Climbers (knee to opposite elbow)

7. 25-30 FreeBird

8. 6-8 Hamstring Curl on Yoga Ball

Styrkur101

Metcon (No Measure)

A. E2M x 4 sets

3 Strict Press @ca. 85% 1RM + 5 Strict Pull-ups ;AHAFA

B. Alt E90s x 3 sets each

B1. 6-8/6-8 Single arm KB Press ;AHAFA

B2. 10 Dips in Rack ;AHAFA

C. Alt EMOM x 12 min

C1. 8/8 Side plank w. rotation @light weight

C2. 10 Double DB Bicep Curl to Arnold Press ;AHAFA

C3. 10-15 Russian Leg lifts on Bench

Athugasemdir

athugasemdir