Grandi 101 – –
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