Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. AMRAP 13 min

15/10 Cal Row (strapless)

9 Power Clean @ca. 50% 1RM Clean

6 Strict Pull-ups OR 2-3 Muscle ups (bar or ring)

B. AMRAP 13 min

15/10 Cal AirBike (anyhow)

12 Wall Balls 9/6kg to 3.05/2.75m

9 Toes to bar

Þrek101

Metcon (No Measure)

3 x 8 min amrap’s

Rest 2 min between

A. AMRAP 8 min

100 Run in place Jump rope

20 Russian KB swing @medium light weight

10 Jumping Air Squat

B. AMRAP 8 min

4 x 10m Farmers Carry (rather heavy weight)

20 Aqua man

20 Heel taps

20 sec Hollow hold

C. AMRAP 8 min

10/10 Single arm DB Row against support

8 Box Jumps

6/6 Pistols (scale as needed)

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

3 Bench Press @ca. 85% 1RM + 10/10 Single arm Row + 10-15 Russian leg lifts on floor

B. E3M x 3 sets

3-5 Strict Chin-ups ;AHAFA + 8-12 Dips + ca. 20 sec V-up Hold

C. Alt EMOM x 9 min

C1. 10-14 SeeSaw Press ;AHAFA

C2. 10-14 Bent over Shoulder fly @medium weight

C3. 10-14 Push ups (more if you can)

Athugasemdir

athugasemdir