Grandi 101 – –

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Hreysti101

Metcon (No Measure)

3 x 7 min amrap’s

Rest 2-3 min between

A. AMRAP 7 min

8 Dumbbell Burpee Box Step-ups 60/50cm @medium weight

20 Steps Strict bear crawl

50 Run in place Jump rope

B. AMRAP 7 min

7/7 Split stance WallBall 9/6kg

14 American Swings @ca. 24/16kg

14 Mountain Climbers

C. AMRAP 7 min

7 Atlas ball „med.ball cleans“ (medium-heavy weight)

14 V-ups or Toe touches

7 Sprawls

Þrek101

Metcon (No Measure)

A. Alt Intervals, 1 min on : 30 sec off x 3 sets each (3 on each before moving on) @85-90% effort

A1. Row (anyhow)

A2. 8 American Swings + 8 Goblet Squat @medium weight

A3. AirBike (anyhow)

A4. 8/8 Stride stance DB Row @medium weight + 8 Sprawls

*Rest 2 min between exercises

Athugasemdir

athugasemdir