Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. AMRAP 28 min @your best technical effort

4 Power Clean @ca. 50% 1RM Clean

4-6 Alt FR Reverse Lunges @same bar

2 Power Clean @same bar

16 AirSquat

12 Toe touches

8 Lateral Burpees over bar

*Rest exactly 1 min before starting the next round

Þrek101

Metcon (No Measure)

A. AMRAP 14 min @your best technical effort

20/15 Cal Row

5/5 Single arm KB Squat Clean @medium weight

6-8 Alt Reverse Lunges

10 Toe touches

B. AMRAP 14 min @your best technical effort

20/15 Cal AirBike

10-15 WallBalls

8-10 MedBall Ground to overhead

8 Sprawls on medball

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

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

B. E2.5M x 3 sets ;AHAFA

5/5 Half Kneeling Press + 8-10 Bent over barbell row

C. Alt EMOM x 9 min

C1. ca. 30 sec Banded Pull apart

C2. ca. 30 sec Banded Tricep Push-downs

C3. ca. 30 sec Banded Bicep curls

Athugasemdir

athugasemdir