Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2.5m x 4 sets ;AHAFA

6-8 Bench Press + 6-8 Strict Chin-ups for height

B. For time @your best technical effort

50 AirSquat

40 Push-ups

30 Bent over barbell row (sup grip) @barbell only

40 AirSquat

30 Push-ups

20 Bent over barbell row

30 AirSquat

20 Push-ups

10 Bent over barbell row

100 Run in place Jump rope

Time Cap: 16 min

Þrek101

Metcon (No Measure)

A. E2.5m x 4 sets ;AHAFA

10-12 Floor Press + 6-8 Strict Chin-ups for height

B. For time @your best technical effort

50 AirSquat

40 Push-ups

15/15 Single arm bent over row @medium to medium heavy weight

40 AirSquat

30 Push-ups

10/10 Single arm bent over row

30 AirSquat

20 Push-ups

5/5 Single arm bent over row

25 Burpees

Time Cap: 16 min

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

2 No TNG Deadlift @ca. 90% 1RM + 5/5 Box Pistols w. non working foot sliding behind box ;AHAFA

B. E3M x 3 sets

8-10 Romanian Deadlift ;AHAFA + 8-10 OR more- Dips (Ring, Rack or Box) + 10-20 sec L-sit on Floor (scale as needed)

C. Alt EMOM x 9 min

C1. 10-14 Goblet Squat ;AHAFA

C2. 12-16 Alt Punt Lunges @medium to medium heavy weight

C3. 12-16 Toe touches“

Athugasemdir

athugasemdir