Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. METCON – E6M x 5sets

20/15 Cal Bike

6 Sprawls on AtlasBall + AtlasBall Over Shoulder

20 WB

60 DU / 100 SU

10 OH Squat @ca. 40/30kg

Þrek101

Metcon (No Measure)

A. EMOM 12min

A1. 12-16 Heavy SDHP

A2. 6-8/6-8 Bulgarian Split Squats (Weight Optional)

A3. 10 – 12 Push Ups (Make it harder by using a plate on your back)

B. AMRAP 12min

6 Goblet Squats @challenging weight

12 Strict Mountain Climbers

24 SU

12 Air Squat Jumps

6 Sprawls

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

4/4 Heavy Single Arm Dumbbell Row

+ 8 Bench Press @ca. 60% of 1RM

B. E3M x 3 sets

6-8 DB/KB Z-Press @AHAFA *Perfect Form!*

10 KB Upright Row @AHAFA

6-10 Tempo Push Ups (3-1-0-0 Tempo)

C. 4 Triple sets – 1 minute rest after each set

30 Sec Hanging Leg Raises (Or Knee Raises)

30 Sec Superman Hold

30 Sec 90° Wall Sits

Rest 60 seconds

Athugasemdir

athugasemdir